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The 12-Minute Fitness Revolution Al Sears, MD
Published by: Wellness Research & Consulting, Inc. 11903 Southern Blvd., Ste. 208 Royal Palm Beach, FL 33411 www.AlSearsMD.com Warning-Disclaimer: Dr. Al Sears wrote this book to provide information in regard to the subject matter covered. Every effort has been made to make this book as complete and accurate as possible. The purpose of this book is to educate. The author and the publisher shall have neither liability nor responsibility to any person or entity with respect to any loss, damage, or injury caused or alleged to be caused directly or indirectly by the information contained in this book. The information presented herein is in no way intended as a substitute for medical counseling or medical attention.
Copyright © 2010 by Wellness Research & Consulting, Inc. All rights reserved.
Trademark Certification for PACE® From U.S. Patent Office
Praise for PACE From World-Renowned Doctors
“Dr. Sears blows away the conventional medical wisdom – could it be that cardio training is bad for your health? Dr. Sears makes the impossible seem possible, well written and referenced. If he’s right… it changes everything.” Ronald Klatz, MD, DO Founder and President, American Academy of Anti-Aging Medicine www.worldhealth.net “Dr. Al Sears has distinguished himself as a leader in the area of Anti-Aging Medicine and recently in cell and telomere biology. Now, he boldly introduces the PACE fitness program. This challenges present day exercise theory. However, the program is backed by considerable research, and I predict it will become a standard part of a progressive Anti-Aging Protocol.” Frederic J. Vagnini, MD, FACS; Medical Director of the Heart, Diabetes and Weight Loss Centers of NY “Unlike any exercise program that’s come before it, PACE enables you to get fit and stay fit regardless of where you started. It gives your body the chance to make the changes you need to stay lean, trim and disease-free.” Dr. Lynne Kavulich Founder and Director of “American Wellness Care”
PACE: The 12-Minute Fitness Revolution
“If you exercise, you should read this book, and immediately improve the quality of your workout time. If you don’t exercise, you should read this book, and start right away on the road to a longer, healthier, more vibrant life.” Frank Shallenberger, MD, HMD, ABAAM Medical Director, The Nevada Center for Anti-Aging Medicine Author of Bursting With Energy and The Type 2 Diabetes Breakthrough “The current fad of ‘cardio’ exercise, despite some benefits, is unnatural and may result in harm. PACE is the way to go.” Khalid Mahmud, MD, FACP Innovative Directions in Health, Minneapolis, MN “Dr. Sears masterfully explains how we can flip the switches that allow access to the store of human vitality that resides within each one of us. We understood how to do this when we were young and now Dr. Sears gives us the evidence-based means to tap into our potency, strength, and stamina with intention.” Paul L. Hester, MD, MBA “Dr. Sears has done a fantastic job of not only explaining WHY this exercise approach works, but HOW to do it in simple terms that anyone can apply to their own lifestyle and condition. Get the book, and get moving!” Ted Cole, MA, DO, CTN, FAAIM, BCIM Founder, The Cole Center for Healing “PACE lives up to its name as a ‘ fitness revolution.’ Dr. Sears cuts through much of the health misinformation presented to the public as gospel. He clearly shows why long aerobic workouts are counterproductive and why low-fat, high-carb diets don’t lead to weight loss. Read it and improve your fitness level today.” Terry Grossman, MD iv www.pacerevolution.com
“In this terrific manual, Dr. Sears once again takes on the hide-bound myths of the fitness and health establishment and tells it like it is about exercise—what works and what’s a waste of time. Brilliant!” Jonny Bowden, PhD, CNS Author of The Most Effective Natural Cures on Earth and The Most Effective Ways to Live Longer “As a doctor trained in Functional Medicine, Anti-Aging Health, Certified Clinical Nutritionist, Chiropractor and former competitive bodybuilder, I find the principles outlined in Dr. Sears’ book refreshingly practical and effective, as well as scientifically sound. Not only has Dr. Sears formulated PACE from good scientific support, but also he has garnered the information from the personalpractical application of what those of us who’ve exercised regularly for over 30 years have found works!” Douglas Husbands, DC, CCN, ABAAHP www.drhusbands.com “People who have been inundated with years of ‘low fat’ diets and ‘cardio’ exercise plans will really need to be hit over the head with the reasons for change, and Dr. Sears lays those out in no uncertain terms.” Shannon Ginnan, MD Medical Director, Reveal “The research about different types of exercise was ‘new news’ to me, and I found it very interesting. I plan to incorporate these guidelines into my own yoga practice, and I have already begun sharing some of Dr. Sears’ exercise information with several clients – it just makes sense!! How wonderful to have access to a dynamic range of exercise without the expense and inconvenience of gym memberships!” Dani Hudspeth, RN, LMT, CCH, DHom
PACE: The 12-Minute Fitness Revolution
Al Sears’ book. Sears explains in detail the science of his PACE program and how simple it is for anyone to achieve athletic wellness and victory over degenerative aging. I highly recommend this book to anyone who is looking to achieve their optimal health. What appears important is the type of exercise needed for fat burning and health. Al Sears. PACE: The 12-Minute Fitness Revolution is a much-needed book. comes out swinging and wins the fight for your better health. More importantly. MD “The accepted medical mantra is to exercise for weight loss – but Dr.CleanWhiteTeeth.com vi www.” Ellie Phillips.com .” David Brownstein. Sears presents compelling evidence that ‘cardio’ and aerobic exercising are counter-productive to the body. DDS Author of Kiss Your Dentist Goodbye www. Sears’ book tells you how to overcome illness and achieve health by incorporating a simple exercise regimen. Dr.” Dave Woynarowski.drbrownstein. Dr. MD www. this new second edition blends the best of the ancient wisdom of our ancestors with modern scientific fact. Dr.pacerevolution.“As with the first edition of PACE.com “Dr. Sears crumbles the cardio myth and explains a different approach to exercise. MD takes on a lot of exercise and medical dogma. In his book.
a non-profit research organization. One of the first doctors to be board certified in anti-aging PACE: The 12-Minute Fitness Revolution vii A . Recent trips to Peru. A graduate from the University of South Florida’s College of Medicine. anti-aging. Dr. Sears scored in the 99th percentile on his MCAT and graduated with honors in Internal Medicine. As the founder and director of Wellness Research Foundation. Sears… l Sears. and nutritional supplementation. and Jamaica have yielded important new discoveries in anti-aging and alternative medicine.Meet Dr. Neurology. Dr. Florida. Sears travels the globe to bring back to his patients the latest breakthroughs in natural therapies. India. Psychiatry and Physical Medicine. MD is a board-certified medical doctor specializing in alternative and preventative medicine. Brazil. His cutting-edge therapies and reputation for solving some of the most difficult-to-diagnose cases attract thousands of patients from around the world to his Health & Wellness Center in Royal Palm Beach.
arguably the most important breakthrough in anti-aging medicine today. and daily email. to administer TA-65. and contributes articles to a host of other publishers in the field. Health Confidential. published author and enthusiastic lecturer in the field. ABC News.S. Dr. Sears is an avid researcher. and High Speed Fat Loss in 7 Easy Steps. Doctor’s House Call. Dr. Sears is the author of seven books. He is the first doctor licensed in the U.medicine.pacerevolution.com . Professional Memberships American Medical Association (AMA) Southern Medical Association (SMA) American Academy of Anti-Aging Medicine (A4M) American College of Sports Medicine (ACSM) American College for the Advancement in Medicine (ACAM) Herb Research Foundation (HRF) Certifications Board certified in anti-aging medicine Board certified in clinical nutrition ACE certified fitness trainer viii www. Sears has appeared on over 50 national radio programs. including The Doctor’s Heart Cure. CNN and ESPN. Dr. He currently writes and publishes the monthly newsletter.
21 Chapter 3: Aerobics Put to Rest ............. Wright.......................................... Jonathan V................279 Appendix D: Resources ............... xiii Chapter 1: Are Your Lungs Dying? ....................................................................................................... 105 Chapter 8: Supercharge Your PACE ........... 1 Chapter 2: Throw Away Your Jogging Shoes ...........................297 PACE: The 12-Minute Fitness Revolution ix ..Table of Contents Foreword By Dr............... 37 Chapter 4: Relight Your Native Afterburner .............................................xi Introduction: PACE Reawakens Your Native Fitness . 255 Appendix C: Research Summaries..............................125 Chapter 9: Rebuild Real Strength .............................................203 Chapter 12: PACE for Life ....................................... 73 Chapter 6: Unleash Native Fitness in 12 Minutes ................................................................................................ 253 Appendix B: Common PACE Questions Answered ......................................................... 171 Chapter 11: Pocket-Sized PACE Power ................ 53 Chapter 5: Join the PACE Revolution Now .............................................. 231 Appendix A: PACE Workbook .......................... 93 Chapter 7: Track Your PACE Fitness ................. 143 Chapter 10: Stay Lean for Life ................................................................................................... MD .....................................................
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How can 12 minutes a day do what’s claimed by this book—rebuild your heart and lung function. MD ooking for an exercise program that fits into your busy schedule and really works? You’ve found it here in Dr. multiple recent research studies are proving that copying “Nature’s exercise pattern for humans” is best for your health and mine. Al Sears’ PACE: The 12-Minute Fitness Revolution. Scientific study backs him up. and reducing body fat while building muscle. Wright. lowering cardiovascular risk. Sears cites multiple scientific studies proving that short bursts of intense exercise are best for restoring more youthful lung capacity. Jonathan V. cavemen (and cavewomen) didn’t go jogging. Even I can fit that into my schedule. For the vast majority of human history. Dr. Few if any individuals did repetitive daily running. the usual human exercise pattern has been running as fast as possible for only as long as necessary to catch lunch or to avoid being lunch. Sears writes. weight lifting was done only when there was actual work to do. and fully activate your body’s fat-burning capacity? By following a fundamental principle of good health: Copy Nature! Even better. What exactly is Nature’s exercise pattern for humans? Put briefly.Foreword By Dr. running a marathon creates an inflammatory storm indistinguishable from the early symptoms of heart disease. PACE: The 12-Minute Fitness Revolution xi L . for the majority of humanity’s time on Earth. As you’ll read in the book. as Dr.
D. I’ll copy Nature! How about you? – Jonathan V. Washington www.D. Wright’s Book of Nutritional Therapy (1979) – over 1 million copies sold And 11 other books. Significantly more muscle.com Author of: Dr. increased lung capacity. The “cardio” exercise twin decreased body fat to 19.pacerevolution.. Ph. it’s a “no-brainer”.com .. after 16 weeks. Wright.. and in a fraction of the time. significantly less body fat. Optimal Wellness (2006) Co-author with Lane Lenard. not to mention lower cardiovascular risk. body fat decreased to 10% for the “PACE” twin.One of my favorites is Dr. while she gained 9 pounds of muscle. and actually lost 2 pounds of muscle. rested. Natural Medicine. Although the twins had the same lean body mass and body fat (24.D.tahomaclinic. Gaby M. The “cardio” twin ran up to 10 miles a day. Sears’ very own “identical twin study”. and the other did traditional “cardio” exercise. including most recently: Co-author with Lane Lenard Ph.5%. the “PACE” twin sprinted 50 yards as fast as she could. Why Stomach Acid is Good for You (2001) Co-author with Alan R.5%) at the beginning of their programs. Stay Young & Sexy with Bio-Identical Hormones (2010) xii www. and repeated this six times. I know which one I’ll choose. MD Medical Director Tahoma Clinic Renton. in which one of the 18-year-old women did the PACE program. For me..
this problem will make us weak. we are in the largest.S. deadliest and most widespread disease epidemic the world has ever known. we have rendered it unnatural. Two out of three Americans are now overweight. Unless we do something about it. Our world has changed so much in such a short time. the World Health Organization has recently announced that for the first time in history these modern “chronic diseases” have surpassed all other causes of death worldwide. we are not designed for the world we live in. That’s our modern predicament. sick and will probably kill us. Diabetes is nine times more likely than it was just 30 years ago. Their daily routines provided them with the physical challenges that kept their bodies lean and muscular. alone and.Introduction Y ou and I have a big problem. To put it simply. we dramatically changed almost everything about our living conditions. Heart disease kills over a million people each year in the U. PACE: The 12-Minute Fitness Revolution xiii . As a direct result of these changes. Our ancestors evolved to thrive in the world in which they lived. In the space of a few hundred years. tired.
aerobics and weight lifting.com .pacerevolution. Our ancient ancestors achieved native fitness without thought or effort. It’s the state of vitality that arises when your body is perfectly matched to your environment. predation and infectious diseases. high-performance body without doing anything conscious to accomplish this is what I call native fitness. lungs and bodies to maximal exertion. And our modern exercise habits fall short to fix this problem. These so-called solutions just don’t provide what our bodies thrived on for millions of years. jogging. Enduring hours of drudgery only to increase your risk of disease doesn’t make sense. It was a natural consequence of their intense struggle to survive.Being effortlessly energetic with a naturally lean. Now don’t misunderstand this observation… ancient life was usually brutal and shortened by high infant mortality. these misguided forms of exercise downsize your heart’s output. They typically had anatomy and physiology traits we would envy. And far from making us stronger and more resilient. Our “answers” to inactivity are variations of cardiovascular exercise. all of which are unnatural and ineffective. they actually have made us more vulnerable to disease. I’m not suggesting a return to this predator versus prey struggle. Modern exercise advice has failed you. xiv www. shrink your lungpower and encourage your body to make more fat. With strong teeth and bones and lithe bodies. It isn’t natural and it doesn’t work. In our world we don’t have any of the physical challenges that push our heart. native people were energetic and robust. As you will learn in the book. But I’ve studied native cultures around the world.
This pattern of brief intensity. A small group of astute exercise and health professionals have come to the same conclusion: what we need to recondition our bodies and reclaim our native health is short bursts of high intensity intervals. is hardwired in your genes. Reserve capacity in your heart. The trigger that makes it happen is short bursts of exertion followed by rest and recovery. And the way they work together with the challenges of your environment is the formula for strength. followed by rest. Better sexual performance. Your muscles. A higher metabolic rate with increased insulin sensitivity. But how? PACE: The 12-Minute Fitness Revolution xv . Whether hunting prey.For our ancient ancestors. Your genes define the kind of movement and exertion you need to survive and stay fit. exertion came in short bouts followed by rest. escaping from predators or fighting for their lives. intense exertion was followed by periods of rest and recovery. They didn’t run marathons or jump around for an hour at a time without a break. New muscle growth and stronger bones. High-speed fat loss. vitality and long life. This natural rhythm produces: • • • • • • Expanded lung volume. bones and organ systems are reflections of this genetic design. ancient humankind lived in a world where short. Millions of years of evolution have crafted the heart that’s beating in your chest at this very moment. The body you have right now is a result of this lifestyle.
This book will show you how to replace the flawed and xvi www. But those days are gone. PACE is a clear path that realigns your modern mind and body with the instincts and rhythms of your ancient past. PACE upends current exercise trends by revealing their flaws and offering a more effective.” As you will learn. It’s already practiced by thousands of people in dozens of countries around the world. Our bodies are already programmed and perfectly equipped to respond to these challenges. PACE reawakens your native fitness. PACE overturns years of failed ideas and exercise advice. The PACE revolution leads us back to ancient times when our bodies were perfectly matched to our environment.The average person can’t go out and perform at a high intensity for any “interval. heart disease and cancer rarely existed. You must do something. In an ideal world you wouldn’t need to exercise. these interval training programs are really only adequate for highly conditioned athletes. Today you must act.com . more natural way of moving our bodies. not just fat loss or a stronger heart. we recreate the challenges of our ideal natural environment. What about the people who need it most? PACE is the only system ever designed to safely and effectively recondition our average modern bodies back to optimal fitness. to a time when obesity. PACE is a growing revolution. By starting off easy then gradually and incrementally focusing on the right changes.pacerevolution. The result is total health. PACE is the answer and the action.
super-fit native inside you. Dramatically increase your energy levels. motivated and ready to take on any challenge. Awaken the dormant. Native fitness is your birthright. your waist thin and your breath will be deep and focused. Develop a powerful and disease-resistant immune system. only 12 minutes per day. MD PACE: The 12-Minute Fitness Revolution xvii .ineffective theories that have been mistakenly accepted without proof of what really works. And the best news is that joining the PACE revolution takes. You’ll join the cutting-edge group of thousands who now feel energized. Join me now as we reawaken this vitality. It’s rightfully yours. no bigger or smaller. Al Sears. In a matter of weeks. Your chest will be robust. Join the PACE revolution and your body will soon become naturally strong and resilient. Your muscles will be their intended size. on average. Burn fat. Avoid heart attacks and cardiovascular disease. To Your Good Health. you’ll: • • • • • Build strength and reserve capacity in your heart and lungs. even while you rest.
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the greater your chance of dying – of all causes. William B. Kannel and Helen Hubert. cells in your lungs start to die off faster than you replace them.Chapter ONe Are Your Lungs Dying? It’s the Most Destructive Effect of Aging… I bet your doctor never told you this: As you age. And here’s the real eye-opener: The smaller your lungs. here’s what they said: “This pulmonary function measurement appears to be an indicator of general health and vigor and literally a measure of living PACE: The 12-Minute Fitness Revolution 1 . The groundbreaking Framingham Heart Study looked at data stretching back six decades and concluded your lungs tell you how long you’ll live. both from the Boston School of Medicine concluded: your lungs are the number one predictor of death. This ongoing research is particularly convincing for two reasons: it’s the longest running study in medical history and it has no involvement from the big drug companies. That’s bad news not just for your strength and stamina but also for your ability to fight off disease. causing your lungs to shrink. Doctors involved in the Framingham Study. To put another piece of this monumental discovery in their own words.
You won’t hear that from your doctor and you won’t read about it in the newspaper.” 1 That’s a remarkable equation: Your ability to breathe equals your ability to live. vital capacity can predict life span. Have a look at this graph: Age Related Loss of Lung Function 100 90 80 J J Percent Remaining 70 60 50 40 30 20 10 0 30 J J J J 40 50 60 70 80 Age Maximum Breathing Capacity Adapted from “Biological Aging Measurement. And. 1988 2 www.capacity… Long before a person becomes terminally ill. The Framingham examinations’ predictive powers were as accurate over the 30-year period as were more recent exams.com .pacerevolution. But you can do something about it. Dean Ward. your life depends on it.” Dr.
49(6):1160-1166. Seidman. Castelli. disease-free life. ECG-LVH. Yet 35 years later. Kannel WB. in the prestigious journal of the American Heart Association.” This study was published back in 1974. those who had smaller lung capacity had up to a 1.000 percent greater chance of developing congestive heart failure. researchers discovered that the risk of congestive heart failure goes up 10-fold as lungpower decreases.. Here’s a quote from the study: “Examination of the net contribution of vital capacity (a measure of lung function) to risk of congestive heart failure revealed that a low vital capacity was associated with development of congestive heart failure even after taking into account other contributing factors including blood pressure.. Just a half hour a week could mean the difference between a heart attack and a healthy. Vital Capacity and Congestive Heart Failure: The Framingham Study. cigarette smoking. heart enlargement on X-ray.More Revelations From the Framingham Heart Study: Reduced Lung Function Predicts Congestive Heart Failure Following 5. pulse rate. JM. W.209 people over 18 years. the people in the study showed no sign of heart disease when their lungpower started to shrink. Don’t wait another day. Fercho. PACE: The 12-Minute Fitness Revolution 3 . What’s more. 1974. Circulation. But as the years went by. blood glucose and age. Circulation. WP. Both a persistently low and recent fall in vital capacity [lungpower] were associated with increased risk of congestive heart failure. Put PACE to work for you right now. relative weight. the medical mainstream still ignores the power of the lungs to predict disease.
In 2000. Kannel and Dr. tested the predictive value of lungpower in both men and women after 29 years.com . Dr. it might be easier to understand. Yet doctors and the media continue to overlook or ignore this critical breakthrough. Dr. Holger J. you lose over 60 percent – and that’s just an average. If you’re on the high end of that scale you could lose 80 to 90 percent by the time you retire. More recent studies confirm your lungs’ ability to predict lifespan and risk of disease. Hubert announced their findings back in the early 1980s. Don’t expect much help from mainstream medicine. The results were consistent… and sobering.pacerevolution. In addition to confirming the link between lungpower and death.” 2 4 www. they also found an increased risk of death for people with moderately impaired lungpower – not just the people who had the worst damage.By the time you’re 50 years old. Schunemann remarked. 40 percent of your lungpower is gone. If the Framingham Study were the only one to make this point. But it’s not. By the time you’re 80. The Framingham Study found your lungpower drops 9 to 27 percent per decade. led by Dr. the American College of Chest Physicians published a 29-year follow up to an earlier study from the University of Buffalo. “It is surprising that this simple measurement has not gained more importance as a general health assessment tool. The researchers. Schunemann.
I accomplished this simply by following PACE. you’re at risk. This has been verified using independent labs with the latest maximum lungpower-testing technology.That’s quite an understatement.” but your lungs are not helpless. I’m living proof. PACE: The 12-Minute Fitness Revolution 5 . you can build healthy. they will tell you it’s impossible to maintain or increase your lung capacity. they will probably tell you lungpower is not important. It may be accepted as “fact. And with that loss your risk of disease and early death will skyrocket. which most people do. If you ask your doctor. you will quickly lose precious lungpower. easy-to-follow steps to rebuild lost lung capacity. A pulmonary function test is a tool every doctor should be using. But that’s not true. What’s more. Even if you have just a moderate loss. You’ll find those techniques in this book. Your lungpower is the primary predictor of your health and your future. It’s Not Too Late to Stop the Loss… Rebuild Your Lungs and Enjoy the Energy of a 30-Year Old If you do nothing. As of this writing I am 53 and have the lungpower of an 18-year old. robust lungs. They respond to the right challenge. In the same way you can build real heart strength. In my own practice I monitor my patients’ lungpower and give them simple.
pacerevolution. Bob Hancox said. Poulton R. Researchers found higher levels of a key marker of inflammation – C-reactive protein (CRP) – in the blood of those with smaller lungs. Systemic inflammation and lung function in young adults. et al. PACE is the only program designed to build lungpower and eliminate the risk of heart attack and stroke associated with inflammation. 6 www. “Increased levels of inflammation markers have previously been found in older people with reduced lung function and chronic obstructive pulmonary disease (COPD).62(12):1064-1068. Hancox RJ.” In other words. The evidence is clear: the damage starts when you’re in your 20s and 30s. but as far as we know. Dr. this is the first time it has been reported in young adults without lung disease. reduced lungpower is related to inflammation.com . And inflammation leads to heart disease and stroke. inflammation and the risk of heart disease. Thorax. Green JM. stroke and atherosclerosis (hardening of the arteries). Measurements of lungpower and blood inflammation were taken when the study participants were 26 years old.Small Lungs Boost Risk of Heart Disease – Even in Young Adults… The University of Otago in New Zealand discovered a link between reduced lungpower. and then again when they were 32 years old. 2007. The study’s co-author. CRP is a risk factor that leads to heart attack.
I always wanted to be a gymnast but I wasn’t that good in tumbling routines. This would be our starting point. your body adapts to the challenge by increasing its lung volume and power. making you even more vulnerable to infection and chronic disease. Whether they’re recovering smokers. after they had finished a long-duration cardio program. That’s when it all began to click… If you don’t challenge your lungs’ maximum power you’ll actually give up lungpower. Short bursts of intense exertion followed by rest send a signal to your lungs to expand. But I could do the strength moves better than anyone on the team. I put those with the lowest lung volumes into running programs because everyone “knew” that long distance running would make you develop more lungpower. have problems like PACE: The 12-Minute Fitness Revolution 7 . When I told him that I didn’t lift weights he asked me to assist in strength training the team. Over time. right? A few months later. I ran a series of pulmonary function tests. As part of this assessment. The coach asked me what weight lifting routine I used to develop shoulder. I’ve helped people across the board. What’s more. I do the same for my patients. I had a job at the school infirmary so I borrowed their equipment to measure as many parameters of strength that I could. I ran another series of lung capacity tests. PACE challenges your peak lung volume. the strain of lost lungpower speeds up the aging process. Much to my initial shock. arm and back strength. their lungpower had shrunk.I first observed and documented lungpower when I was an undergraduate in college.
He discovered that people who challenge their lungs with the right type of exertion could have the lungpower of someone much younger. Thieme. This graph reveals his findings: Building Younger Lungs Maximum Oxygen Uptake Kg min 60 50 40 30 20 10 0 = Elderly people practicing high-intensity intervals similar to PACE = Average people X X X X X F F F F FF A ml F F X XX X X X X X X X X X F B F 0 10 20 30 40 Age 50 60 70 80 90 100 Adapted from: von Ardenne. 31 8 www. In one set of studies von Ardenne showed the average loss of lungpower over time. PACE successfully rebuilds their lungs and gives them greater energy. the German physicist and inventor Manfred von Ardenne tested the relationship between exercise and lung function.pacerevolution. Oxygen Multistep Therapy. or simply have a moderate loss of lung function. I have proof that even if you are in your 70s it’s still possible to regain and maintain the lung capacity of someone in their 30s.emphysema or COPD. Starting in the late 1960s. p.com . 1990. But he also measured the lungpower of older men and women who used one of the techniques in my PACE program – short bursts of intense exertion followed by rest and recovery. M. stamina and performance power.
PACE: The 12-Minute Fitness Revolution 9 . this pattern of exertion followed by rest flooded their bodies with oxygen. This loss over time is represented by the black line. foraging and escaping from wild animals. This included hunting. But the people who challenged their lungs had younger lungs. keeping them younger longer. By keeping your routine focused on short. Even in spite of their age. For thousands of years our hunter-gatherer ancestors stayed fit from activities that involved intense exertion followed by rest. Manfred von Ardenne discovered that your cells produce more energy when you practice short bursts of intense exertion – a capacity you build with my PACE program. Another man in his early 70s maintained the power of a 30-year-old (Point B). By the time you’re 80. you can do it successfully with little effort.You can see that maximal oxygen uptake starts to drop off in your 20s and falls sharply as you age. a man in his early 50s had the lungpower of a 20-year-old (Point A). And the benefits go far beyond your lungs. Rebuilding your lungs is not only possible. This improves the way your organs use oxygen. Overall. the men who exercised had younger lungs (diamonds) compared to the people who didn’t (circles). intense bursts you mimic the movements of our ancient ancestors. And you send waves of life-giving oxygen through every cell in your body. In one example. you have lost almost 60 percent of your lungpower. Aside from keeping them lean and muscular.
pacerevolution. circulation – and therefore oxygen transport – goes through the roof.100 4 x BV 22. Your brain gets almost twice as much blood and oxygen during maximal exertion than it does with light or medium exertion. Thieme. you won’t build your lungs by 10 www.000 Adapted from: von Ardenne M.800 Light Exertion 880 350 1. p. Compare that to the relatively small increases during light exertion. The numbers are stunning. aerobics and cardio miss the point.500 Maximal Exertion 1. Blood flow to your lungs and your cardiac output increase by more than 400 percent. Traditional exercise has failed you. 1990.” a capacity you achieve from your PACE routine. 144 This table shows how blood circulation increases with exertion.500 Heavy Exertion 1.400 1. When you look at “maximal exertion. (BV) 1. The difference is important. Oxygen Multistep Therapy.500 9.000 25.000 750 3 x BV 12. And. By not recognizing the rate of blood flow associated with different levels of exertion.com .500 17.200 5.4 x BV 4. the kind of exertion level you achieve when you practice a medium-intensity challenge like aerobics or cardio.Have a look at this table: Your Blood Flow at Different Levels of Exertion Blood Flow (ml/min) Rest Brain Coronary Lungs Skeletal Muscle Cardiac Output 750 250 Basic Value.
Can you think of a situation when cavemen needed to run for hours on end? Or jump around. One study of med students in the UK found they weren’t able to reliably tell the difference between normal and abnormal breathing. And by then it’s often too late. led to a “high number of inappropriate and potentially harmful actions. or by jumping around for an hour while you watch a Richard Simmons workout video. This.” That sounds great. yet most doctors have no clue.training for endurance. You build your lungs by challenging their maximal capacity. Modern exercise strategies leave them out completely. you give it everything you have for a very short period of time. No one says anything about them until disease strikes. And if you’re lucky enough to find out. except that your body was not designed for the kind of medium-intensity. repeating the same body movement over and over with no break or rest? PACE: The 12-Minute Fitness Revolution 11 . Aerobics. there’s no one to turn to… no one to point you in the right direction on what to do about it. Then you rest.” 3 It’s a serious situation. Your lungs are your number one predictor of death. What could be simpler? Why Didn’t Anyone Tell You This Before? Medical students don’t learn much about breathing. longduration activity you get when you practice cardio or aerobics. Some would even laugh at the idea. cardio and long-distance running are all designed to give your heart more “endurance. working up a sweat. Your lungs are ignored. In other words. of course.
You will very rarely see animals run for hours on end. different forms of quick acceleration (like sprinting) were essential. no need and no context for continuous exertion without rest.Ancient man had no application. That kind of movement is not the daily norm in nature. It was not a part of their daily routine. And that’s a critical observation. The body you have right now is a direct result of thousands of years of collective movement and evolution – refined over 100. or in water. But what is the purpose? In ancient times. Check out the graph on the next page. 12 www.” Notice it’s a very narrow band. And that’s the exact opposite of what modern “fitness gurus” tell us to do. It’s the same in the animal kingdom. It’s called “tidal breathing. wavy lines – is your normal. And this kind of activity. Cardio is designed so that you plod along. Think for a moment… when was the last time you ran as fast as you could? It’s probably been a while. Animals instinctually exert themselves in small bursts followed by rest. never running too slow. Your heart and lungs were designed for short bursts of intense exertion followed by rest.com . The middle section – where you see the short. never running too fast. Your lungs need to be challenged to their maximum capacity in order to thrive and stay healthy. everyday breathing.000 generations. challenged the lungpower of our ancestors. Tidal breathing only represents a small fraction of our total lung capacity. whether on land.pacerevolution.
Dr. In the middle of that. our breathing stays within that narrow band of tidal breathing. And during the course of our lives we do nothing to change that. day-to-day stress makes breathing short and shallow. During the course of our busy days. right? But we never do. And you almost never reach total lung capacity.Inspiratory Capacity (IC) Vital Capacity (VC) Inspiratory Reserve Volume (IRV) Tidal Volume (TV) Functional Residual Capacity (FRC) Total Lung Capacity (TLC) Expiratory Reserve Volume (ERV) Residual Volume (RV) Residual Volume (RV) Adapted from the standard output of a spirometer. you see one bigger wave. Rosalind Wright of the Harvard School of PACE: The 12-Minute Fitness Revolution 13 . And if you go to the gym or practice cardio. Vital capacity is what shrinks as you age. found a connection between anger and decreased lung function.” That wider band represents your vital capacity. Have you ever noticed that you tend to hold your breath when you’re tense or stressed out? A study from Harvard. Here’s what we face: Our vital capacity drops quickly with age. Inside that bigger wave are the letters “VC. most of us never experience what it’s like to breathe fully. published in the medical journal Thorax. In fact. Doesn’t it make sense that if you want to preserve your lung’s vital capacity you need to challenge it? Of course. your breathing will expand – but you never challenge your vital capacity. Adding fuel to the fire. In the article.
You don’t notice because you don’t have anything to compare it to. By increasing the normal loss of lungpower that comes with age. obesity accelerates the aging process and puts people at a higher risk of other chronic diseases. 1993. Zerah F. Obesity Puts Some in Death Spiral Doctors discovered that obesity restricts a person’s lungpower by as much as 20 to 30 percent. Loss of lungpower is common and chronic. Harf A.” In later chapters you will learn how some of my patients lost as much as 18 pounds in a single month. Effects of Obesity on Respiratory Resistance.com . Chest. Perlemuter L. PACE not only reverses loss of lungpower. Lorino H. which in turn diminishes the lungs’ vital capacity. it activates your “native fat burner. “hostility is associated with poorer pulmonary function and more rapid rates of decline among older men. 14 www. It’s the only effective program designed to rebuild and restore your lost lungpower.” 4 Modern life is stressful and our lungs take a beating. Atlan G.103(5):1470-1476. That means it’s a constant problem that continues over many years. The extra weight pushing on their chest and lungs creates a respiratory resistance that must be overcome in order to breathe.Public Health stated. PACE is different. And it doesn’t take more than 12 minutes a day. three times a week.pacerevolution. Lorino AM. Often times you don’t even realize you’re not using them to the fullest – or that you can’t.
They call this your “aerobic zone. you need more and more oxygen to sustain that high level of activity. The concept is easy to understand: Highintensity activities need lots of oxygen fast. It happens when your body needs more oxygen than you can give it… like after a short burst of intense exertion. As you approach maximal exertion. You will be exhausted after half a minute or so. you’ll become short of breath and pant.Supercharge Your Performance by Racking Up an Oxygen Debt The oxygen debt triggers bigger lungs and more lungpower. But when you stop sprinting.” But staying within this narrow band never challenges your limits. But when you’re sprinting fast. This is your body’s way of getting oxygen back into your body as quickly as possible. Of course. Oxygen is the basic fuel your cells need to keep moving. the demand for oxygen is so intense you can’t go for even a minute. the amount of oxygen required to PACE: The 12-Minute Fitness Revolution 15 . Once you cross over from medium exertion to intense exertion. Conventional wisdom tells you to exercise at a moderate intensity. When you do a high-intensity activity – which becomes easy with PACE – you challenge those limits. your body can inhale enough oxygen to keep that activity going for quite a while. you can’t sprint for very long. It’s one of the key features of PACE. When you’re jogging. Sprinting would be a good example.
By doing those kind of activities you actually “ask” your body to make those changes. No progress will be made to build back lung capacity because you are not challenging your current lung capacity. In other words.keep you going will exceed the amount you’re taking in – that’s the point when you begin accumulating an oxygen debt. You can train your body to make any kind of change you want. You may wonder why an oxygen debt is important. then keep jogging. And in response. if you don’t train your body to make changes in response to challenges. That’s one of the reasons why aerobics. First and foremost. because you are “preprogrammed” to lose capacity with age. your body responds. you’ll actually start sliding backwards. tight lungs and decreased cardiac output. If you don’t give your body new challenges. 16 www. Changes are made. After all. You might even think that pushing your body to that point is counter-intuitive. your body reacts by increasing your lung volume and boosting your heart’s output. If you want small. it does.” Think about what those words mean for a moment… an adaptive response is a change your body makes after confronting a challenge. But when you give up these long. you can change your body’s experience with exertion. In fact. it won’t make these changes.pacerevolution. why would you want to starve your body of oxygen? The answer lies in your body’s “adaptive response.com . Plateaus are broken. boring workouts. When you achieve oxygen debt. you won’t grow or progress. cardio and long-distance running are not the best options for your long-term health.
lung function and the risk of heart attack. including smoking. 1988.9(11):1215-1222. discovered those with even a moderate loss of lungpower had a more than two-fold increase in heart attack risk. then shoot for an oxygen debt each time you do an exertion period with PACE.But if you want the kind of longevity and heart attack prevention that comes with bigger lungs and a stronger heart. your breathing will change. put some focus on your breath. Even after adjustments for other risk factors.5 year follow up of 7. After a few minutes. Cook DG. You will need to breathe more deeply and more quickly to sustain that level of intensity. European Heart Journal. the increased risk was still over 200 percent. Shaper AG. Breathlessness. When this happens. PACE: The 12-Minute Fitness Revolution 17 . pay attention. Here’s an easy example: Let’s say you’re on a stationary bike and you’ve cranked up the resistance level… enough to give you a considerable challenge.735 men. Their findings were published in the European Heart Journal. Instead of breathing with no thought or intention. Even a Moderate Drop in Lungpower Increases Your Risk of Heart Attack by Over 200 Percent Researchers at the Royal Free Hospital School of Medicine in London. in a 7.
Imagine those barrels depleting – like two dried up raisins. Think of your lungs as two big barrels that fill up quickly all around. As your breath accelerates. two. As you start to exert yourself. Count it off… One. Then exhale quickly and fully. And by that I mean allowing yourself to inhale and exhale 18 www. you’ll have to stop after a few minutes. And when you’re in the heat of the moment. Of course. two. Inhale fully. every high-intensity exercise is short lived. No resistance. And even after focusing on an intense breathing routine. It could be anything.When you inhale. The panting will be faster and feel more desperate and out of control. you have to gain control over your breath. You can achieve this during any kind of high-intensity activity. From that regulated. One. Imagine your lungs filling up on both sides of your chest.pacerevolution. pay attention to your breath. But when you do. The rhythm of your breath will change. Exhale fully. Both in front and in back. your breathing needs to be fast and full. fast in. Even fast walking. fast out. Give in to it and let go. In order for you to sustain a high-intensity activity. you’ll stop your activity and break into a pant. be very aware of that moment. No hanging on. breathing. get into a rhythm you can follow. Watch yourself. It doesn’t have to be sprinting or cycling on a stationary bike. do it quickly and fully. The key is self-awareness and observation. Repeat this process quickly and steadily.com . Regulate your breath. Get into a rhythm and be completely aware of each breath.
656-664. PACE: The 12-Minute Fitness Revolution 19 .. 1981. Chest. First.fully in a repetitive and consistent manner. Endnotes 1 Miller. Thorax 2006. Vol. And if you follow these simple guidelines. It’s one of the techniques I use to keep the lung capacity of a 20-year-old. that regulated breathing will be fast and deep.: Social Issues Resource Series. Pulmonary Function is a Longterm Predictor of Mortality in the General Population. Art. When you’re pushing yourself during PACE. Dorn J. 4 Kubzasky LD. Using the oxygen debt is a surefire way to regain the power. Inc. 2. 3 Perkins GD.118(3). flexibility and stamina of your younger days. Monsieurs KG. Birmingham assessment of breathing study (BABS). JA. cardio and marathon running are “good” for your heart. 12. Boca Raton. Hulme J. 2 Schunemann H. you can achieve it every time. And I’ll show you exactly how to use it. Angry breathing: a prospective study of hostility and lung function. Stephenson B. FL. Grant BJ. As you read to the end of your PACE book I will talk about the oxygen debt in more detail. 2005. “Making Old Age Measure Up.” Aging. Trevisan M. You can do it too. Rebuilding your lungs is not impossible.61:863-868. let’s throw out another popular exercise myth… the misguided notion that jogging.64(1):109-113. 2000. Resuscitation. Winkelstein W Jr.
Alpharetta. People keep asking me what I’m doing and I can’t say enough about PACE.pacerevolution. no solution. Diets. Bremen. My body fat is the most stubborn you’ll ever imagine. I’m in and out of the gym in a few minutes! I used to spend hours there! When I think of the thousands of dollars I’ve spent on their weight loss solutions that were. I could cry.. You have a waist!’ I’m in my 6th week of PACE. That’s right. Who would have thought it could be this simple?” Denise B. in reality. until my husband touched me and said.com . and I’m wearing clothes I’d given up all hope of ever wearing again. Did I mention I’m a cardiac patient with a pacemaker? I feel better than I have in years. GA “Since I have been doing PACE. I feel my body-fat percentage has gone down and my wind and stamina are a lot better. no matter how much I jazzercised. ‘Wow.. exercise programs. 2 weeks! I thought maybe it was just wishful thinking on my part. or sweated to the oldies. I really feel like you can max-out your aerobic workout in a short amount of time. you name it. I never lost weight. I’ve tried it. you feel different.PACE Success Stories: “PACE is awesome! I’ve been overweight most of my adult life and nothing I’ve tried works. I would recommend PACE highly to anyone. walked. IN 20 www. and the best part is.” Stephen W. Responds to nothing! PACE gave me visible results in 2 weeks.
It doesn’t increase PACE: The 12-Minute Fitness Revolution 21 G .” Go to any gym and the trainer will devote some of your workout to “cardio. but you feel like you have to go along with it. After 30 years of working with extremely fit athletes. Second. patients with failed. it raises serious concerns.Chapter tWO Throw Away Your Jogging Shoes o to the book store and you’ll see magazine covers loaded with creative ways to frame the same advice: You need “cardio. It just doesn’t build what your heart needs. Yet when you study the heart’s reaction to repeated sessions of cardio. it doesn’t really strengthen the heart because endurance and strength are two separate things induced by opposite exercises. one thing is apparent: doing continuous cardio exercise is a waste of time. After all. this type of continuous challenge simulates episodes of prolonged stress from our once-native hunter environment. First. It induces short-term survival strategies. who doesn’t want a healthy heart? We accept the term “cardio” (short for cardiovascular endurance training or CVE) as a synonym for heart conditioning. But if you stay in survival mode too long it’s very destructive.” You probably don’t like it. diseased or injured hearts and average people in between.
it backs me up on an opposite point of view. for all your effort.85 0. But if you look at the science.your heart’s ability to respond to real demands. you’ve heard this advice from nearly every public agency with anything to say about health.95 0. even the new food pyramid from the USDA all focus on durational exercise. For starters. The American Medical Association.000 people and found that the key to exercise is NOT length or endurance. Yet for decades now.pacerevolution.com . the lower their risk of heart disease. you only reduce your ability to handle life’s stressful circumstances – the last thing you want.8 Risk of Death High Exercise Intensity Moderate Low High intensity exercise is also safer. the Harvard Health Professionals Study followed over 7. 22 www. It’s intensity. The Institutes of Medicine. In fact. The more intense the exertion.1 Exercise Intensity and Risk of Death 1 0.9 0. A separate Harvard study compared vigorous and light exercise.
dizzy and frightened – with a dangerously irregular heartbeat. If this were true. Yet we are constantly made to feel that if we could just overcome our laziness and make ourselves do enough of this boring drudgery. His heart continued to violently race.500-year history. he collapsed and died.Those who performed exercise that is more vigorous had a lower risk of death than those who performed less vigorous exercise.2 Aerobics. why do very “conditioned” endurance runners drop dead of heart attacks at the height of their running careers? Unfortunately. The Harvard study clearly shows that this kind of exercise increases your risk of heart disease and death. this phenomenon has a 2. it would solve our health problems and protect our hearts. I was surprised to see a thin young man collapse to the ground just yards from our emergency aid station. Another runner in his 20s made it to our station but had to kneel down to wait for emergency assistance. Twenty years ago. jogging and marathon running are low-intensity. long-duration exercises. In ancient Greece. He was weak. “Nike!” (Victory!).2-mile run. as we put an oxygen mask over his blue lips. Phidippides ran from the ancient city of Marathon to Athens to announce the victory of the Greeks over the invading Persians. I provided emergency care for marathon races. As a soldier and messenger. the very first marathon runner dropped dead after his historic 26. And here’s why: When you exercise for long periods at a low to medium intensity. As soon as he yelled. PACE: The 12-Minute Fitness Revolution 23 . you train your heart and lungs to get smaller in order to conserve energy and increase efficiency at low intensity.
aerobics or long-distance running. Borderline sedentary subjects and the college athletes had similar increases in fitness and fat burning.” The New York Times highlights the effectiveness of the PACE principle intensity. While interval training is better than typical cardio. the amount of fat burned in an hour of continuous moderate cycling increased by 36 percent. they still saw a significant improvement. circulation and cardiopulmonary output. Exercise scientists from the University of Guelph in Ontario proved interval training boosts fat burning. The clinical research used for their story was published in the Journal of Applied Physiology.pacerevolution. Here’s a quote from the article: “After interval training.com .The New York Times Publishes Clinical Research Supporting PACE In their article “A Healthy Mix of Rest and Motion. Talanian. So in (Continued on the next page…) 24 www. It doesn’t focus on the most important element of progression and it doesn’t “train” your adaptive responses. ‘Even when interval training was added on top of other exercise they were doing. It didn’t matter how fit the subjects were before. it is still a fixed routine. But PACE is NOT interval training. said Jason L.’ Mr. Cardiovascular fitness – the ability of the heart and lungs to supply oxygen to working muscles – improved by 13 percent. Talanian said.” Interval training has been around for years and it’s far more effective than cardio. the lead author of the study and an exercise scientist at the University of Guelph in Ontario.
the same thing happened to Jack Kelly.” after the popular fitness guru of the 1970s. Jack was the brother of actress Grace Kelly. Unfortunately. one 53. In 2006. at the Marine PACE: The 12-Minute Fitness Revolution 25 . May 3. Reference: Jaret P. San Francisco and the Twin Cities. you get a winning combination. In the early 1980s. And on October 29th. two police officers. And it’s difficult for beginners. died of heart attacks at the Los Angeles Marathon. A Healthy Mix of Rest and Motion. In fact. 2007 Later I came to call this pattern the “Jim Fixx Phenomenon. Fixx claimed that the secret to heart health and long life was endurance running – up until he died of a heart attack – while running. at least 6 runners lost their lives in marathons in the US. He went out for his usual morning run and dropped dead of sudden heart failure. the other 60. most people just can’t perform at high intensity intervals. PACE is the only complete program designed to reignite your native fitness. In March. He was also an Olympic oarsman and a president of the US Olympic Committee. The New York Times. When you combine the proven benefits of “short bursts” with small step-by-step increases in the rate that you burn oxygen and other key components of PACE. This happens because adding repeated “cardio” to our busy days and pushing for greater endurance produces the opposite result of what we need in the modern world.(Continued from the previous page…) many ways. Three runners in their early 40s all had fatal heart attacks during marathons in Chicago. interval training has the same problems and pitfalls as aerobics or cardio. the tragedy continues.
6 Between 1996 and 2001. and then a third sample a day after the marathon.com .3 In 2007. There was also a fatality at the Little Rock Marathon the same year. a 56-year-old man collapsed at the 17th mile marker. Dr. In October of 2001.Corps Marathon. A third runner died during the London marathon. 26 www. one in Chicago and one during the Olympic trials in New York.pacerevolution. never to recover. These tragic deaths are not by chance. Science Finally “Discovers” the Risks of Marathon Running Dr. the director of internal medicine at McLean Hospital in Massachusetts and an assistant professor of medicine at Harvard University has authored more than two dozen studies on runners of the Boston Marathon. He drew the first sample just before the marathon. he drew three blood samples from middle-aged male runners. He drew the second sample immediately following. Siegel published two studies in the American Journal of Cardiology. two high-profile marathon related deaths occurred in the United States. And there’s clinical evidence to prove it.4 In 2008 a young woman collapsed and died three miles from the finish line during the Dallas White Rock Marathon. Marathon running puts an unnatural stress on your heart. Arthur Siegel.5 And at the New York City Marathon two men died during the race and a third runner died a week later.
8 They also checked for evidence of cardiac problems in runners’ blood. They used troponin. with no signs of troponin in their blood. PACE: The 12-Minute Fitness Revolution 27 . Results from Boston area hospitals reveal the risks and damaging effects experienced by dozens of marathon runners studied over the last ten years. troponin shows up in the blood. Each runner had a cardiogram to look for abnormalities in heart rhythm. In addition. Twenty minutes after finishing. Its presence is also used to determine whether heart damage was sustained during a heart attack. The runners (41 men and 19 women) had normal cardiac function before the marathon. Increased Risks for Marathon Runners7 • Heart Attack • Hardening of Arteries • Lower Back Pain • Repetitive-Stress Injuries • Sudden Cardiac Death • Stress Fractures • Blood in Urine • Permanent Bone Damage In a more recent study – published in the medical journal Circulation – Dr.The results: 24 hours after the race. 60 percent of the group had elevated troponin levels. and 40 percent had levels high enough to indicate the destruction of heart muscle cells. as a marker of cardiac damage. the men – none of whom had any history of heart disease – exhibited early-stage signs of cardiac damage strikingly similar to the symptoms that appear during a heart attack. most had noticeable changes in their heart rhythms. a protein found in cardiac muscle cells. If the heart is traumatized. Siegel and his colleagues from Massachusetts General Hospital tested 60 runners before and after the 2004 and 2005 Boston Marathons.
MSNBC Warns About the Dangers of Long-Distance Running: Are You Running Yourself to Death? Participating in a Marathon Can Put Severe Stress on Your Body This is the headline that reminded the world of Dr. Dr.com/id/27460551/. Updated Nov. boring routines a thing of the past. As Dr. PACE gives you bigger muscles.msnbc. a leaner body. PACE makes long. His studies were published in the American Heart Association’s journal Circulation. 2008. Are You Running Yourself to Death? http://www.” The impact of these studies is consistently glossed over by the media. Reference: McGrath T. But the message is clear: your body was not designed for running marathons.com . PACE consists of short bouts of intensity followed by rest and recovery. “Your body doesn’t know whether you’ve run a marathon… or been hit by a truck. and more energy than you know what to do with… and you bypass all the dangers of traditional exercise. Total exertion is never more than 20 minutes. Siegel puts it. Results were sobering. If it goes on for long 28 www. your heart is under constant stress with no time to rest and recover. Arthur Siegel’s groundbreaking research into the dangers of long-distance running. 1.” 9 Exactly! During long-duration exercise.pacerevolution.msn. The “inflammatory storm” triggered by the stress of running a marathon creates all the symptoms of heart disease. Siegel said. “Their hearts appeared to have been stunned.
Only 22 percent of non-marathon runners in the control group had the same amount of blockage. Published in the November 2006 issue of Circulation. your heart is traumatized and your body reacts by triggering a wave of inflammation. This unique exam measures coronary artery calcification. Malissa J. Wood of the Cardiac Ultrasound Laboratory at Massachusetts General Hospital added a new layer to the picture of damage sustained by marathon runners. I showed that inflammation.” 11 In yet another study. It’s a natural response to damage and it starts the repair process. “sets off a cascade of inflammation in the body. which in his own words. researchers PACE: The 12-Minute Fitness Revolution 29 . or the amount of calcium plaque buildup in the arteries. Inflammation can be a good thing. you induce chronic inflammation of your heart and blood vessels – putting you on the fast track to heart disease. NOT cholesterol. That’s an increase in plaque buildup of over 50% in runners compared to non-runners. But if you do this recurrently and purposely as you exercise. indicating they were at a higher risk for a heart attack. is actually the leading mechanism of heart disease. researchers at the University of DuisburgEssen in Germany were surprised when men who had completed at least five marathons each were given an advanced type of heart screening called a spiral CT scan. In The Doctor’s Heart Cure. About 35 percent of the marathon runners had significant plaque buildup in their arteries. Siegel concluded that running a marathon causes injury to the skeletal muscles.enough.10 Dr.12 New research led by Dr.
but not in the daily environment of a native society in balance with its surroundings.com . without variation. by repeating the same movement.13 So why are studies finding these results? Your Body Was Not Designed for Long-Duration Exercise Routinely forcing your body to perform the same continuous cardiovascular challenge. Your body is not a simple machine. is unnatural. thousands of times over. Test results showed some of the runners’ hearts had trouble refilling chambers. It’s an adaptive organism that has its own intelligence – it is constantly adjusting how it rebuilds itself to try and stay in balance with its surroundings.used ultrasound and blood tests of 60 runners who finished the Boston Marathon. But what adaptive changes does this activity cause? To help answer that question. Yet nature has designed your body to adapt to whatever environment it encounters. 30 www. This type of demand could have occurred rarely. If you ask it to perform this activity repeatedly and routinely. think of your body as an engine with the additional feature of being able to gradually redesign itself. Doctors also noticed abnormalities in how blood was pumped from the right side of the heart to the lungs.pacerevolution. without rest. at the same rate. it will gradually change the systems involved to meet the challenge more effectively.
continuous.If you want this engine to repeatedly go non-stop for long distances with low resistance. it will adapt to become more efficient at light. long. Your heart’s reserve capacity is that portion of its maximal output that you don’t use during usual activity. It must not run out of fuel. To go those longer distances your body will give up maximal output while trying to keep the minimum “horsepower” required. Traditional Exercise Shrinks Your Heart’s Output So what’s wrong with increasing durational capacity through downsizing? Instead of building heart strength. Forced. Long duration exercise produces some unique challenges your body must overcome. And you’d waste money buying and maintaining a monster truck if you don’t carry heavy loads. your reserve capacity is the “pedal” that you have left on your accelerator before you hit the floorboard when you’re cruising at your typical speed. blood vessels and muscles. lungs. low output. continuous. at a relatively slow speed. To reuse the car analogy. endurance exercise induces your heart and lungs to “downsize” because smaller allows you to go further… more efficiently… with less rest… and less fuel. PACE: The 12-Minute Fitness Revolution 31 . You’d waste fuel with a Ferrari sized engine going 20 miles per hour. it robs your heart of vital reserve capacity. One of the ways your body adapts is by gradually changing the capacity of your heart. overheat or be overwhelmed with metabolic wastes. You wouldn’t build a Formula-1 car to drive in a school zone.
you won’t be bothered by a $1. They occur when there is a sudden increase in cardiac demand that exceeds your heart’s capacity. you’ll have enough reserve power to help you when you need it. But if you live paycheck to paycheck and your credit cards are maxed out.000 in your checking account.pacerevolution. the blood levels and oxidation of LDL (bad) cholesterol and triglycerides increased. A groundbreaking study of long-distance runners showed that after a workout. Siegel’s research at McLean Hospital near Boston is not the only clinical evidence to reveal the dangers of durational exercise. So if you downsize your heart and lungs you have traded greater reserve capacity for greater efficiency. Giving up your heart’s reserve capacity to adapt to unnatural bouts of continuous prolonged duration only increases your risk of sudden cardiac death. This forces them to operate dangerously close to their maximal output when circumstances challenge them. any surprise could mean financial disaster. 32 www. Dr. a sudden stressful event can trigger a heart attack. Heart attacks don’t occur because you lack endurance.com .Think of it as money in the bank. this is a problem you don’t need. For your heart.500 repair you didn’t expect. If your heart is in good shape and you only use 40 percent of its capacity during your normal daily routine. But if you don’t have any reserve power. Your heart works on the same principle. They also found that prolonged running disrupted the balance of blood thinners and thickeners. If you have $50.
But when small cracks and tears appear in the lining of your blood vessels it triggers inflammation. This is true for both men and women – and women had an increased risk for osteoporosis as well. A study published in the Journal of Clinical Endocrinology & Metabolism found that long-distance runners had reduced bone mass.14 That’s bad news. You don’t want LDL cholesterol to oxidize. CVE is bad for your bones too. And inflammation causes LDL to oxidize and harden inside those cracks. Exercising for long periods makes your heart adept at handling a 60-minute jog. Under normal conditions LDL cholesterol is your friend. In simple terms.15 Long-Duration Exercisers Showed Signs of Heart Distress Increased LDL Cholesterol & Triglycerides Shrinking Muscle Mass Increased Oxidation of LDL Cholesterol Elevated Clotting & Inflammation Factors Loss of Bone Density and Increased Risk of Osteoporosis These changes do not reflect a heart that’s becoming stronger after exercise. And many of the subjects in this study stopped the exercise complaining of boredom. not your enemy.elevating inflammatory factors and clotting levels – both signs of heart distress. but it accomplishes this by giving up its ability PACE: The 12-Minute Fitness Revolution 33 . long-distance running activates the cycle of inflammation and LDL oxidation that causes artery-hardening plaque to clog your blood vessels.
34 www.to rapidly provide you with big bursts when circumstances might demand.com .17 The dangers of long-duration exercise are not limited to marathon runners. faster cardiac output more immediately available on demand is what you really need. Recent clinical studies show us the benefit of avoiding longduration routines and exercising in shorter bursts. Even those free exercise classes at your local gym can cause problems. Researchers from the University of Missouri found that short bouts of exercise were more effective for lowering fat and triglyceride levels in the blood.) Another study revealed the duration of exercise routines predicts the risk of heart disease in men.pacerevolution. But as you’ll see in the next chapter. The real key to prevent heart disease and protect and strengthen your heart is to activate the opposite adaptive response produced by continuous cardio and increase your heart’s reserve capacity. Conventional wisdom tells us you need programs like “aerobics” to keep your heart in good shape. this too is little more than a myth. They found that several shorter sessions of physical activity were more effective for lowering the risk of coronary heart disease.16 (High triglycerides dramatically increase your risk of heart disease. Bigger.
Is Marathoning Too Much of a Good Thing? The New York Times. 17 Lee IM.msnbc. 2003. 2008. Dies at White Rock Marathon. Lee-Lewandrowski E. Myocardial Injury and Ventricular Dysfunction Related to Training Levels Among Nonelite Participants in the Boston Marathon. Breuckmann F. The Dallas Morning News. Sesso HD. A marathon run increases the susceptibility of LDL to oxidation in vitro and modifies plasma antioxidants. Dec. Januzzi JL. 2 Lee IM. 1995. Hsieh CC.com/boston/ news_features/other_stories/multipage/documents/02229150. Dec 7. Updated Nov. Exercise intensity and longevity in men. Januzzi JL.29(15):1903-1910. Are You Running Yourself to Death? http://www. 6 Siegel A. 2000.102(9): 981-986. 15. 2008. 2002. et al. Sesso HD. Amer Jour Card. 1. 10 Sears A. Updated Apr 11. et al. Low bone mass and high bone turnover in male long distance runners.276(6 pt 1): E1083-E1091.114(22):2325-2333. http://www. 2006.88( 8):918-920. Am J Physiol Endocrinol Metab. Effect of Marathon Running on Inflammatory and Hemostatic Markers. Circulation. Runner Collapses. 12 Möhlenkamp S. Paffenparger RS Jr. 2004. The Harvard Alumni Health Study. et al. Journal of Clinical Endocrinology & Metabolism. The Boston Phoenix. et al. 14 Liu M. 9 Ibid. 4 McGrath T. 3 Reynolds G. 15 Hetland ML.77(3):770-775.bostonphoenix. Makimattila S. Circulation. 2001. Relative intensity of physical activity and risk of coronary heart disease.com/id/27460551/. 2006. Eur Heart J. Paffenparger RS Jr. Aug 5. Circulation.htm. Christiansen C. PACE: The 12-Minute Fitness Revolution 35 . 1999. 13 Neilan TG. 2006. Dragon Door Publications. 1993.msn. The Doctor’s Heart Cure. Running: the risk of coronary events: Prevalence and prognostic relevance of coronary atherosclerosis in marathon runners. 16 Short bouts of exercise reduce fat in the bloodstream [press release]. American College of Sports Medicine. 5 McGraw D. Run for Your Life?. Lipinska I. et al.Endnotes 1 Lee IM. 7 Willdorf N. Lehmann N. Inc. Lee-Lewandrowski E. Stec JJ. 2004 11 Ibid. Physical activity and coronary heart disease risk in men: does the duration of exercise episodes predict risk? Circulation. Myocardial Injury and Ventricular Dysfunction Related to Training Levels Among Nonelite Participants in the Boston Marathon. Haarbo J. Oguma Y. 2008.107(8):1110-11166.114(22):2325-2333. JAMA.273(15):1179-1184. Paffenparger RS Jr. Bergholm R. 8 Neilan TG.
I feel amazing…” Bob D.. FL “I use PACE for every workout and love my body more and more every day! I bought skinny jeans that didn’t fit and now fit beautifully. In fact. I get so many comments from friends about how small my legs are getting! Yeah! Thank you!” Sandi J. And in no time I started to see results. 6 times a week along with my body-weight exercises 3 times a week. About a year ago. NV 36 www. I then started doing body-weight exercises to go along with PACE. I decided to be proactive and sought out Dr. Henderson. I now do PACE for 20 minutes. When I first started I could only do three. My body fat percentage went from 35% just one year ago to only 16% today. I sleep better and I have so much energy. Naples. eating foods with an index under 45.PACE Success Stories: “My family has a history of heart disease. So I decided I didn’t want to be part of that particular bit of history. I am proud to say that I can now do three sets of 8 chin-ups! In addition to my exercise I have been following a low-glycemic diet.pacerevolution.. One of the exercises I did was chin-ups. Sears’ advice. I started PACE.com . I have lost 13 lbs. But what’s more amazing is the fact that I am leaner than I have been in years. I started out doing it 3 days a week.
A small engine might be fine for long road trips. you’re in trouble. But if you need extra power fast. it is no longer aerobic activity. you have to keep the intensity at the medium level. But not soon enough! “Aerobics” is not the way to exercise. PACE: The 12-Minute Fitness Revolution 37 . If you increase or decrease the exertion level much. you have to work out for a long time before it will do anything. Do it for long enough. • It won’t even boost your energy. long duration exertion are not as natural as you might think – and will likely cause you problems. • It won’t protect you from heart disease. At this low rate. finally that exercise trend is dying. When you exercise aerobically. These repeated bouts of moderate intensity. and aerobics will make you sick. I’ll explain this more later. aerobic training – the kind most doctors and even the federal government tout as the path to good health – can actually wreck your body. tired and old before your time. Even worse. Let’s get back to our car analogy.Chapter three Aerobics Put to Rest R emember Jane Fonda’s workout video or Richard Simmons jumping around in spandex? Well. • It won’t make you lean.
In your everyday life turbo power is essential. power or capacity any challenge. or enjoying a night of lovemaking. That’s why reserve capacity is critical. There are many activities that need extra oxygen and increased blood flow. like lifting something heavy. Sometimes an emotional shock needs the support of that extra power. Your cells burn through energy very quickly and need more oxygen to replenish their supply. These activities all require extra energy fast.pacerevolution. you lose your reserve capacity – the ability to get extra power fast. It’s easy to see why running requires more oxygen. You don’t need turbo power in normal traffic. Think of this extra power as the “turbo” in your car.com .By staying in your “aerobic zone.” you can never give your strength. Reserve capacity means your heart and lungs have the power to get more oxygen to every cell in your body at a moment’s notice. jumping away from an oncoming car. If you get hit with an unexpected expense and don’t have money in the bank you’ll wind 38 www. But other events in your life require quick bursts of fresh blood and oxygen too. that turbo will get you out of trouble by giving you extra power at the moment you need it. But as a result. climbing stairs. But if you need to make a quick getaway. This is the adaptive response your heart and lungs make so they can withstand longduration workouts. This has the effect of shrinking your heart’s output and restricting your lungs. It’s common for people – especially elders – to suffer a heart attack after hearing terrible news about a loved one.
And there’s plenty of evidence to support PACE style workouts. To do that. you need to kick it up a notch and do a higher intensity routine. the study came from the Department of Epidemiology. PACE is designed to give it back. medium intensity exercise does not build reserve capacity – or to refer back to your car – your turbo power. Kenneth Cooper published Aerobics as the “perfect” way to “train” your heart and boost your aerobic conditioning. But this theory was never really proven. A recent study by Harvard researchers shows that those who do short-duration. a patient of mine – EP – came to me very out of shape.1 Lead by researcher I-Min Lee. Boston. Dr. Skip Your Aerobics Class and Discover Your Supra-Aerobic Zone A few years ago. MBBS. The real irony here is that our modern forms of exercise have taken away your reserve capacity. What’s more. He said his cardiologist told him to never exceed his “aerobic threshold” when he exercised. He thought that medium intensity aerobic exercise practiced three or four times a week was all you needed for health and longevity. Harvard School of Public Health. If you get hit with an unexpected demand for oxygen and you don’t have any reserve capacity you could wind up dead. high-intensity workouts reduce their risk of heart disease by 100 percent more than those who practice aerobic exercise. Massachusetts. Crossing the aerobic threshold means PACE: The 12-Minute Fitness Revolution 39 . ScD. How did we get so far off track? Back in the late 1960s.up broke.
your body will use available ATP to feed your muscle cells. In your muscles. Then to replenish ATP. At first. we need to take a closer look at metabolism.” So your aerobic metabolism combines oxygen with carbs. running. etc.switching from medium intensity to high intensity. Because walking is not a strenuous activity. you have to replace the ATP you burned if you want to continue the activity you’re doing – whether it’s walking. ATP molecules are the basic unit of cellular energy. But you don’t have a lot of ATP on hand at any given time. That means your cells will use oxygen more quickly. Using this model. you have to breathe harder to get more 40 www. To better understand what your aerobic threshold is. Let’s say you’re walking down the street. It’s the first source of energy your muscles use. To keep the system working. aerobic and anaerobic. In the aerobics world that’s a cardinal sin. But let’s say you start jogging. After a few seconds. you can easily obtain enough oxygen to make all the ATP you need. But here’s the problem: If you never cross that threshold you never signal your body to increase lung strength and reserve capacity. Your cells have two different systems to generate ATP. The faster pace requires more energy.pacerevolution. you could walk for hours and not run out of fuel and not feel too tired. the more ATP your body needs to make. adenosine triphosphate (ATP) is the molecule they use for energy. The more you exert yourself. Aerobic means “with oxygen. Metabolism is how the cells in your body process different nutrients to obtain energy. your body kicks in its aerobic metabolism.com . fats and proteins to make ATP.
your heart starts to beat faster in order to get the oxygen to muscle cells more quickly.oxygen into your cells. Panting means that you’ve created an oxygen debt. This occurs when your muscles ask for more oxygen than your lungs can supply at that moment – like when you’re sprinting. That’s the point at which your anaerobic energy system kicks in. Pretty soon your muscle cells are depleted.” This system converts carbs – and some fats – into energy without using oxygen. And you’ll notice that when you stop sprinting you will continue to pant heavily for oxygen. After that five or ten second burst you can’t produce ATP with oxygen fast enough. This will sustain you in a sprint for a while. But what happens when you ask your body for more? Let’s say you start sprinting. When you’re using your anaerobic system. you are training your high-energy output system. PACE: The 12-Minute Fitness Revolution 41 . At the same time. This is also known as crossing your aerobic threshold. Understanding when the anaerobic system kicks in is critical. You can get a very high-energy output from this system but not for very long. For the first five or ten seconds. Anaerobic means “without oxygen. That’s the “turbo power” that gives you extra power when you need it. Jogging is a typical aerobic exercise because it can be sustained with oxygen metabolism (aerobic metabolism). you can sustain that high output with oxygen – but not for much longer.
University of Missouri Study Finds ScienceDaily (July 15. 2003) — COLUMBIA. – Cardiovascular disease is the leading cause of death in the United States. 2003. 42 www. the researchers found that high-intensity exercise especially benefits women. Here’s why: the high-intensity portion of my PACE program ramps up your levels of human growth hormone (HGH) and helps restore optimum brain chemistry.pacerevolution.High-Intensity Exercise Best Way to Reduce Anxiety.com . The amount of stress and anxiety a person experiences is a major factor in cardiovascular disease. I call it your “feel good factor. These results surprised researchers… but my patients who practice PACE tell me endless stories about the mental and emotional benefits of PACE. Jul 15. For the past three decades experts have vacillated in their recommendations concerning the amount and intensity of exercise required to alleviate stress and anxiety. However. Combining all the elements of PACE gives you the complete strategy for native fitness. Adapted from materials provided by University of Missouri-Columbia. The mental and emotional benefits of high-intensity training are just a taste of better things to come. This has a direct impact on the way you think and feel. most experts have agreed that a moderate to low amount of regular exercise can ease personal tension and stress. Recently. Moreover. Reference: Science Daily. PACE reduces anxiety and supports a healthy feeling of optimism. Mo.” But remember… the evidence supporting high-intensity training is just one piece of the puzzle. a new study by researchers at the University of Missouri-Columbia shows that a relatively high-intensity exercise is superior in reducing stress and anxiety that may lead to heart disease.
doctors.When this happens. your aerobic system is still functioning. Aerobic and Anaerobic Don’t Apply to Exercise This is where modern exercise science has steered us in the wrong direction. but you are still breathing – still using oxygen. triggering the production of growth hormone and melting away fat. when your anaerobic system kicks in. expanding your lung volume. Like in the above description. you are successfully building up reserve capacity in your heart. One does not replace the other. But let’s take this a step further… And this is a big misunderstanding I want to set straight: aerobic and anaerobic can only be used to describe metabolism. When you’ve exceeded your aerobic limit and are exercising more intensely than aerobics. Therefore. you will continue to produce the maximum energy you are capable of with aerobic metabolism. For all these years. I call it supra-aerobics. I have a better term. You PACE: The 12-Minute Fitness Revolution 43 . If you exceed that rate. your body will start its anaerobic metabolism. Aerobic energy production is simply limited in how much energy it can produce per unit of time. trainers and fitness “gurus” have been telling us to never cross that aerobic threshold – because they believed in the myth of aerobics. When you’re sprinting. So the term anaerobic exercise really makes no sense. It’s possible for your cells to make energy without oxygen – but it’s impossible for you to exercise without using oxygen. But now you will add more energy from your anaerobic energy system. there’s no such thing as anaerobic exercise. In fact.
are exerting yourself at a higher than aerobic level but you are still using your aerobic energy systems as well. Women. you’ll lose your broad shoulders and deep voice. A study published in the Archives of Internal Medicine showed that men and women who exercised with supra-aerobic methods had: 2 • • • • Lower blood pressure Lower triglycerides (blood fat) Higher HDL (good cholesterol) Less body fat Let’s take a closer look at how aerobics and supra-aerobics stack up… Aerobics • Teaches your body to burn muscle mass • Diminishes your lung capacity • Reduces your secondary sexual features. 3 to 4 times a week • Easy to stick with 44 www. By shedding this aerobics dogma and training yourself to find your supra-aerobic zone. you’re going to restore native health benefits remarkably fast: A bulletproof heart. you’ll lose breast tissue and your curvy figure • High rate of injury • Lowers your overall energy levels • Takes 60 to 90 minutes.com . strong muscles. no excess fat and a long life. attractive figure • Low rate of injury • Raises your energy levels • Takes 12 to 20 minutes. powerful lungs. youthful features.pacerevolution. 5 times a week • Hard to stick with Supra-Aerobics • Teaches your body to burn fat and build muscle • Increases your lung capacity • Enhances secondary sexual features – builds a desirable. Men.
we were both. All animals are either predator or prey. instead of energy stored as fat. your body burns the energy stored in muscle tissue.” “Thousands of generations ago (we) may have become another creature’s meal… Now … (we) are just as surely killed by diseases that were almost nonexistent. at times. In the case of the human animal. incapable of meeting the demands of stress. We still have the genetic make-up to respond to the challenge – and we need to.” 3 With short bursts of intense exercise. exerted ourselves with extreme intensity and purpose. our dying takes years. even in the elderly. infection or injury. As my insightful colleague. Instead of death that came in seconds. This teaches your body to store more energy in the muscles – not as fat – so it’s available for quick bursts of energy. however grisly those last seconds must have been. Dr Phil Goscienski put it in his Health Secrets of the Stone Age: “Most modern humans do not exercise as if their lives depended on it – but they do… If we don’t push our heart and lungs toward their limits they will have little reserve. back in prehistory. PACE: The 12-Minute Fitness Revolution 45 .Your Ancient Ancestors Used Their “Supra-Aerobic Zone” Until recent times – and until “experts” told us not to – we have always.
Canada and highlights one of the PACE principles: short bursts of intensity. To be effective – especially over time – applying rest. These are the missing pieces most researchers overlook. to just two minutes a day and still achieve the same results.com . The Telegraph. recovery and progressive changes are critical. Moderately healthy men and women could cut their workouts from two hours a day. Jun 5. It shows how effective short intense exercise can be. 2005 46 www. Reference: Zimonjic P. said: “The whole excuse that ‘I don’t have enough time to exercise’ is directly challenged by these findings. the author of the study. Six Minutes of Exercise a Week is as Good as Six Hours. Professor Martin Gibala. Blood sugar is used more efficiently. according to a study. three times a week.” This is no surprise… short bouts of high-intensity exertion trigger adaptive changes in your body. Later in the article. fat is easily burned and your performance ability skyrockets. The two-minute workout requires cycling furiously on a stationary bike in four 30-second bursts. Gibala added: “We thought there would be benefits but we did not expect them to be this obvious. This has the potential to change the way we think about keeping fit. Dr. claim medical researchers.pacerevolution.” This article shares the findings of a leading research team at McMaster University in Ontario. But intensity is only one part of PACE.Leading British Newspaper Reveals: Six Minutes of Exercise a Week “Is As Good As Six Hours” Just six minutes of intense exercise a week does as much to improve a person’s fitness as a regimen of six hours.
4 What’s more. It turns out lactic acid is not your enemy. To the contrary.Aerobics Myth BUSTED! Lactic Acid Is Not Your Enemy… It’s Fuel Finally. The idea that you had to avoid lactic acid helped spur the aerobics craze that reached its peak in the 1980s. it’s fuel for your muscles. especially if you’ve ever had a coach or a trainer.” We were told to exercise aerobically and not cross the dreaded lactic threshold. At the center of the breakthrough is lactic acid. fatigue and soreness you feel after “overdoing it. Dr. PACE: The 12-Minute Fitness Revolution 47 . it cannot create the after workout soreness because it is rapidly removed as you burn it for fuel. build reserve capacity in your heart and melt away your fat stores. it’s long gone before you get sore. You’ve probably heard of it. But this theory never jived with the real world experience of the benefits of exceeding your aerobic threshold (which would build lots of the dreaded lactic acid). In other words. Conventional wisdom said you had to avoid lactic acid because the build-up in your muscles caused the pain. A short. George Brooks from the University of California at Berkeley recently found that lactic acid is taken up and burned for energy by your mitochondria – the energy factories in your muscle cells. one of the last “old theories” of aerobic training is crumbling under the weight of new evidence. Lactic acid starts to build in the muscles when your anaerobic system kicks in. supra-aerobic workout is exactly what your body needs to increase your lungpower. intense.
pacerevolution.com . These short bursts of high-output activity fine tuned our ancient ancestors and kept them fit. you continue to pant. I began using most of this program 25 years ago. the key feature is this: Create an “oxygen debt” as I described earlier. This will cause you to pant and continue to breathe hard even after you’ve stopped the exertion until you replace the oxygen you’re lacking. When you stop. Simply exercise at a pace you can’t sustain for more than a short period.Remember… aerobic exercise is low to medium output held for an extended period. Supra-aerobic exercise is high output. The difference between the oxygen you need and the oxygen you get is your oxygen debt. Our ancestors lived in a world where their food fought back. I added progressivity to increase the benefits. Predators attacked without notice. Why is this important? For one thing. You have reached your supra-aerobic zone. They had to run or fight – fast and hard. Here’s another example: let’s say you pedal as fast as you can on a bike for 15 seconds. This is the kind of high-output challenge you can’t sustain for very long. your workouts can produce remarkable results. This is very different from doing an aerobic workout for 45 minutes. This is the basis for your PACE program. By making small changes in the same direction. 48 www. More recently. it restores an element of your native environment. We still have the same physiology yet have lost that kind of challenge. And you only need 12 minutes to achieve the desired effect. but short in duration. To move your workout into the anaerobic range. Ask your lungs for more oxygen than they can provide.
2nd ed. PACE: The 12-Minute Fitness Revolution 49 .107 (8): 1110-1116. Oguma Y. 2 Williams P. Lactic Acid is Not Muscle’s Foe. Sesso HD. Health Secrets of the Stone Age. It’s Fuel. it’s also a poor tool for getting lean… Endnotes 1 Lee IM. 2005.In a matter of weeks. Circulation 2003. May 16. 4 Kolata G. you can: • Build functional new muscle • Reverse heart disease • Build energy reserves available on demand • Strengthen your immune system • Reverse many of the changes of aging But hasn’t modern exercise science proven that cardio and aerobics are the best way to get rid of body fat? Actually. Arch Intern Med. 3 Groscienski P.. Relative intensity of physical activity and risk of cardiovascular disease. CA:Better Life Publishers. The New York Times. 2006.158(3):237-245. Oceanside. Paffenbarger RS Jr. 1998. Relationships of heart disease risk factors to exercise quantity and intensity.
Sears’ office on January 29. 50 www. Today. It was covered in ice. Ohio From an email sent to Dr. Today I ‘stepped off’ the area of our driveway and it is almost 1000 square feet. On top of the ice was about 4 to 5 inches of snow. Sears talks about. shoveling.pacerevolution. my husband and I thought that we should try to start to dig out. My husband is in his late 70s and I am in my middle 60s. Sears says and taking his nutrients for about 3 years. but that reserve is there because we have been doing what he says. We have had ice and snow. We still have plenty more to chop and shovel since we have about 1˝ or more of ice and about 4˝ of snow on top. So. there we were chopping. lots of both. I just wanted to tell you that we are drawing on that reserve that Dr. 2009: “You have probably heard on the news about the weather up here in the north. which ranged from 3/4 inch to almost 2 inches. BUT.com . we’ve been doing PACE and eating the way Dr. Sears because the only reason we stopped to take a break was because my husband’s toes were too cold.PATIENT STORY Joel and Carolyn Senter – Cincinnati. Both would be considered senior citizens. and thanking Dr.
we’re off to chop and shovel some more. had dinner and marveled at how we didn’t hurt or ache or even feel unusually tired. Please thank him for us.” Carolyn Senter PACE: The 12-Minute Fitness Revolution 51 . took hot showers.Later. we came in. Tomorrow.
instead of running home from the gym.” Frank M. I love it. Now I can sing in the shower. Las Vegas. One more thing.PACE Success Stories: “I used to spend approximately 1.com . In the end. At one point I was even gaining weight. Now I have more time for myself. slowly enjoy my lunch and I still have time left before I head to work.. New Canaan. I love it mostly because it has shortened my workout by 45-50 minutes while making me feel better. With PACE I now do 15 minutes on either the elliptical. I could sing with more power while holding a longer note. I feel the same way as I felt after 2 hours of exercising… pleasantly tired. BUT my weight never changed and I did not see any improvement. but I have been unable to shed unwanted fat pounds even though I would do 1 hour on the elliptical. I was just exhausted. 260 lbs.” Marina T. taking a shower.5-2 hours a day in the gym 5-6 times a week. sweating like a pig and having tension in my muscles that gives me this sense that I did something for my body.. I love to sing and after my first day with PACE. CT “I am 6΄ 4˝. NV 52 www. I thought that there is something wrong with my health. I started PACE only recently. I have been doing it for about 2 months now and I ABSOLUTELY LOVE IT.pacerevolution. grabbing some lunch and out of the door to work. treadmill or swim sprints.
They tell you to get into your “fat burning zone. Yet there are several problems with this exercise theory.” and stay there for as long as possible. “never does cardio. John Defendis. USA and world-class bodybuilder. For starters. Many of the very leanest people in this sport (some of the leanest people on the planet in fact) insist that part of their success was because they never do cardio. The idea is to increase your lean muscle. consider the experience of body builders. John says.” PACE: The 12-Minute Fitness Revolution 53 . In his own words. feels that avoiding cardio is the only way to keep your muscle and stay lean.Chapter FOur Relight Your Native Afterburner Burn More Fat by Avoiding Your Fat-Burning Zone M any in the exercise industry will tell you “cardio” and aerobics are essential for you to burn fat and get lean. because you’ll lose muscle. To do that effectively you must intensify and be progressive with workouts. like many others in his field. former Mr.” He. As a good example. “The key is not to do cardio. I tell everyone I train to never do cardio. told me he.
that’s what the fitness gurus tell you. Conventional wisdom asks us. the association of shorter exertion with lower body fat raises a valid point. researchers found their muscle fiber size had decreased and atrophied. it can burn carbohydrates like glycogen or it can get energy from breaking down protein. It can burn fat. And. 54 www.I don’t recommend body building.com . native farmers? Hunters spend less energy in shorter bursts but have nearly universally lower body fat than farmers who spend hours of durational exertion in the fields all day. But again. Marathon runners on the other hand often have sunken chests and too much belly fat. muscular bodies. science gives bodybuilders more reasons to avoid cardio. How about native hunters vs. A study published in the Journal of Applied Physiology shows the muscles of long-distance runners actually shrink. it raises an interesting question about the necessity of cardio training to achieve low body fat percentages.1 Compare sprinters to marathon runners.pacerevolution. Your body can select from several fuel sources. When the muscle biopsies of 7 marathon runners were analyzed. To answer that let’s look at a simple model of our metabolism. “Don’t you have to exercise for at least 15 or 20 minutes before you get into your fat burning zone?” After all. but when someone 280 pounds with the incredibly low body fat of 4% reports that he got that lean while avoiding cardio. Sprinters like Olympic gold medalist Carl Lewis – who use workouts similar to PACE – have lean. Many factors could account for this observation.
New York. Katch V. When you look at the lifestyle of our ancient ancestors. your body switches to carbs stored in muscle tissue.1999.When you exercise for different lengths of time or different intensity levels you change the amount of energy you get from each of these three sources. your body uses something called ATP – the most readily available source of energy. NY: Lippincott Williams & Wilkins. But your body makes fuel choices based on your activity level as well. PACE: The 12-Minute Fitness Revolution 55 . Low intensity activity – like walking long distances – was natural for hunter-gatherers. From the chart. Sports & Exercise Nutrition. As you’ll see. Look at the table below. this makes sense. What Does Your Body Use for Fuel? Activity Level Resting Low Intensity Moderate Intensity High Intensity Protein 1 to 5 % 5 to 8 % 2 to 5 % 2% Carbs 35 % 70% 40% 95 % Fat 60 % 15 % 55 % 3% Adapted from: McArdle W. This lasts for 15 to 20 minutes before you switch to fat. you see that at low intensity activity your body derives most of its energy from carbohydrates and only 15% from fat. After 2 to 3 minutes. But your supplies of ATP are limited. Katch F. this means your PACE routines are very short – never consisting of more than 15 to 20 minutes of total exertion. For the first couple of minutes.
These numbers inspired people to exercise at moderate intensity because that’s how you burn the most fat. Every morning you kneel down in your backyard and lay brick for two hours. One by one you stack them up with a layer of mortar in between. Notice that if you increase your activity to high intensity you dramatically reduce your dependency on fat and derive nearly all your energy from carbs. remember the analogy of your body as an engine but with the added feature of changing itself to better meet recurrent demands. Although this seems logical. as Henry David Thoreau once said.com .” But when you step up your activity level to moderate. you increase the percentage of the energy burned from fat to 55% of the total. What adaptive response do you induce by burning fat as your principle fuel? Your body builds more fat to better prepare itself for mediumintensity activity. And. 56 www. long walks are effective exercise. it turns out to be the wrong advice for getting lean. Here’s another way to look at it: Imagine for a moment you’re a bricklayer.pacerevolution. To help explain.Even today. “Walking is exercise for the soul.
Being a helpful neighbor he wants you to have all the materials you need to practice your bricklaying. it sacrifices muscle and preserves fat. your body delivers a new layer of fat to provide you with the materials you need for long-duration exercise. “I have lost 17 pounds over 9 months. PACE: The 12-Minute Fitness Revolution 57 .What do you need to continue this hobby long term? A lot of bricks! Now imagine your neighbor takes notice and delivers a new load of bricks to your house every morning.” David A. Australia This is the process your body goes through when you practice long-duration. medium-intensity exercise. Like the good neighbor who delivers a new load of bricks every morning. Are You Telling Your Body to Make More Fat? Burning fat during exercise tells your body it needed the fat. So don’t bother trying to use this strategy to lose body fat. This trains your body to make more fat for the next time you exercise.. Your body replenishes your fat each time you eat and becomes efficient at building and preserving fat necessary for long aerobic sessions in preparation for the next endurance workout. Sydney. I have not changed my diet – I’ve used PACE. In doing so. Your body will fight you in the effort and you can only do it by sacrificing lean tissue like muscle and internal organs. I love being in and out of the gym in such a short time. You need fat to burn when you exercise at medium intensity for long periods.
It’s an endless cycle. bone. Others find they have to stop cardio because this unnatural activity has caused degeneration of their joints. But short-duration exercise – like PACE – actually increases levels of growth hormone. And eventually. organ mass and strength. Then. Researchers from Loughborough University in Leicestershire. cardio accelerates some very negative effects of aging. Many just get bored. It doesn’t just shrink your lungs. Think about it… you burn fat at a higher percentage of calories burned by watching TV than you do running on a treadmill! The fitness gurus who preach cardio because of the percentage of calories derived from fat seem to overlook this fact. if you stop your cardio routine. why not just rest? Notice from the table that your body burns a higher percentage of fat (60%) while resting. boost destructive cortisol levels. And another point: If you persist with this unnatural exertion through middle age and beyond. Most stop because they can’t continue to devote the time because it takes so long.And if the sole purpose of your exercise was to maximize energy derived from fat. Durational exercise tells your body to build fat. you’ll put on even more fat very rapidly. That’s how your body adapts to this kind of activity. and rob you of muscle.pacerevolution.com . England tested growth hormone levels in sprinters and 58 www. in my patients I’ve seen it lower testosterone and growth hormone. This is common as your body gets into the routine of making the extra fat. nearly everyone stops doing cardio.
the sprinters had 3 times as much growth hormone as the endurance runners. Your body will continue making the important changes afterwards – while you rest. take a look at this: Researchers in Quebec’s Laval University divided exercisers into two groups: long duration and repeated short duration. not during. which are stored in muscle – not fat. Instead you burn carbohydrates. the exercise period. This is known as your “after burn. Exercising for short intense bursts will use these high output carbs during exercise. On average. Then you start to use slow-burn fat after your workout – while you replenish the carbs. PACE: The 12-Minute Fitness Revolution 59 .endurance athletes.3 They had the long duration group cycle 45 minutes without interruption. This is good news. The way you exercise affects your metabolism for several days.2 The biggest point they missed is this: The most important changes from exercise occur after.” And it. The short duration group cycled in multiple short bursts of 15 to 90 seconds with rests in between. since you never exercise long enough to use the fat during each session. The important changes begin after you stop exercising. It means all you have to do during your exercise is stimulate the adaptive response you need – like reducing your need for fat or building reserve capacity in your heart. Burn Up to 9 Times MORE Fat by Exercising LESS Short bursts of exercise tell your body that storing energy as fat is inefficient. over the long run. is more important than what you burned during your exercise. To illustrate just how powerful the effects of this afterburn are. Carbohydrates stored in muscle are high-energy output fuels while fat is a low energy output fuel.
and loss of strength and bone. • Achieve “higher peak stroke volumes during overload. when you realize that exercise continues to affect your metabolism after you stop.5 • Make you lose weight in less time by burning much more fat after you stop exercising.The long duration group burned twice as many calories. In fact. even I must admit to being surprised by the power of short bursts to burn fat and make people lean when cardio hadn’t. In addition. • Promote quicker cardiac adjustments to changes in demand. the interval group showed the most fat loss. the interval group lost 9 times more fat than the endurance group for every calorie burned! You may be thinking – doesn’t this defy the laws of physics? Not really. (People in a study of exercise bursts showed a decrease in total cholesterol and an increase in “good” cholesterol). And. which fights against memory loss. The short bursts stimulated a greater afterburn. However.com . 60 www.4 • Provide a great anti-aging benefit by raising your testosterone. when the researchers recorded their body composition measurements.pacerevolution. exertion in brief bursts will produce other benefits to your metabolic health that may surprise you. It will: • Improve your maximal cardiac output. low libido.” (Your peak stroke volume is the greatest amount of blood your heart can pump per beat when maximally challenged.) • Improve your cholesterol profile. so you would assume they would burn more fat. accumulation of fat. sexual dysfunction. In my practice. you’ll be able to get these benefits with much less of your time – no need to spend hours at the gym.
This cluster of symptoms include: • High blood pressure • High blood sugar • Abnormal cholesterol levels • High insulin • Excessive fat around the belly Metabolic syndrome is one of the leading indicators of future disease. almost 50 percent of the people practicing PACE-style movement were declared free of metabolic syndrome. It’s a common condition and rates are rising every year. It left aerobics in the dust. (Continued on the next page…) PACE: The 12-Minute Fitness Revolution 61 .PACE: A Cure for Modern Times Short Bursts of Exercise Proven More Effective Than Aerobics for Treating Metabolic Syndrome Metabolic syndrome is a collection of symptoms that lead to chronic diseases like cancer. Almost 25 percent of adults and 12 percent of children have metabolic syndrome. After just 16 weeks. PACE may be a cure for modern times. In a new study published by the American Heart Association researchers discovered high-intensity exercise was hands down the best way to treat metabolic syndrome. diabetes and heart disease.
com . Originally published online Jul 7. raise your “good” cholesterol. • Showed a “significant improvement” in fasting blood sugar compared to aerobic training.(Continued from the previous page…) According to the study.pacerevolution. Reference: Tjonna AE. 2008. Lee SJ. and reverse the negative effects of aging. Aerobic Interval Training Versus Continuous Moderate Intensity Exercise as a Treatment for the Metabolic Syndrome: A Pilot Study. (I’ve seen these same results in my own patients. et al. improve bone density. burn fat. Circulation 2008. PACE-style training: • Improved VO2max (a measure of lung function and use of oxygen) twice as much as aerobic training. • Boosted levels of NO (flexibility of blood vessels and sexual performance) while aerobic training showed no gains. “high-intensity exercise is superior to moderate-intensity training in reversing the risk factors of the metabolic syndrome. 62 www.) Here are just a few of the added benefits: • Raise Your Levels of Human Growth Hormone (HGH): HGH is your body’s “anti-aging” hormone. Turn Up Your Body’s “Fountain of Youth” Hormone New research has uncovered startling changes that take place in your body within hours of starting PACE.118:346-354. • Reduced oxidized LDL (bad cholesterol) by 17% while aerobic training showed no reduction. Rognmo O.” Just look at the results. It’s been shown to build muscle. • Pumped up HDL (good cholesterol) by 25% while aerobic training showed no improvement.
” PACE helps you break through those dead spots and keeps you moving forward.Blood levels of HGH rise dramatically during and immediately after PACE-type exercise. you stop making progress and hit a “plateau.) • More Strength. (Critical for mobility and independence as you get older. you’ll be able to pump more blood and deliver more oxygen to your muscles – raising your energy levels like never before. • Tap the Strength of Large Muscle Fibers: Regular aerobic exercise uses smaller muscle fibers. (Traditional aerobic exercise has no effect on HGH. as these fibers are more oxygen efficient. By exercising these larger muscle fibers. • Bigger. PACE: The 12-Minute Fitness Revolution 63 . Moderate aerobic workouts tend to ignore these larger fibers. After intense bursts of exercise.) • Burn More Calories: PACE turbo-charges your metabolism. replenish energy and bring your body back to its “normal” state. This process takes anywhere from a few hours up to a whole day – meaning you’ll burn calories long after your workout is over. Greater Fitness in Less Time: After a few weeks of a “cardio” routine. Stronger Heart: The PACE program gives your heart a boost you’ll never get from traditional aerobic exercise. you get stronger muscles that can handle heavy-duty demands. your body needs to burn extra calories to repair muscles. Within just a few months of PACE. which generate more power but get tired more easily. leaving them weak and shrunken. PACE draws upon larger muscle fibers.
As your conditioning increases. • Helps you to perform daily activities necessary for an independent quality lifestyle. This never-ending need for muscle continues throughout your 64 www. This increased pumping power makes your heart stronger – and last longer. I emphasized that muscles do more than facilitate movement.. • Helps maintain a proper glucose balance.com . When I taught anatomy and physiology classes at Barry University. Your muscle mass is interconnected to your metabolism in the following ways: • Fights fatigue. “I need considerably less time to exercise and I feel fit. • Strengthens your immune system to decrease disease risk. Burn MORE Fat While Saving You Precious Time One thing you must do differently from previous standard exercise routines is to decrease the length of time for each exercise interval. energy and can easily control my weight. your heart adapts by increasing both its heart rate and stroke volume (the amount of blood your heart can pump in one beat).pacerevolution. which provides energy for the body. Cyprus Shorter episodes will help you keep your muscle. • Stores glycogen. For instance you may begin with 20 minutes every other day. then break those 20 minutes into smaller “mini-intervals” as you get into better shape. sagging skin and bone fractures.Because PACE demands more oxygen. Laranca. you will use shorter and shorter episodes of gradually increasing intensity. illness. have more endurance... reducing fat gain. • Increases your metabolic rate.” George P.
What’s more. Mike achieved a body fat score of 10%. Date Weight 02-08-02 283 04-22-02 263 Skin Fold Chest Abdomen Thigh TOTAL % Body Fat Pounds of Fat Lean Body Mass 48 60 50 158 42% 119 164 30 42 30 102 31% 82 181 10 12 20 42 14.life. especially as you reach your 60s. In just 12 weeks. healthier life. he threw away the prescriptions for the 11 drugs he was taking. As you can see from the chart below. PACE helps you build new muscle and it puts your body into fat burning mode – automatically! Mike Started PACE and Lost 97 Pounds of Fat… Mike gave me permission to share his statistics and progress with you. 70s and beyond. he had 50% body fat and took 11 drugs for his physical problems. People with greater muscle mass benefit from proficient mental functioning. he lowered his body fat to 30% and in 18 months.4% 33 193 6 8 14 28 10% 22 195 02-05-03 226 04-29-03 217 PACE: The 12-Minute Fitness Revolution 65 . as further proof of PACE results. Mike also lost 66 pounds from February 2002 to April 2003. fewer chronic illnesses and a longer. When Mike first visited me.
both twins – age 18 – had almost identical body composition measurements. When they arrived for their initial assessment. or muscle. (Body composition measures the amount of body fat and lean body mass. both twins ran one mile each.Mike . three times a week.com .Before PACE Mike .After PACE Proof of PACE in Action: Dr. the “PACE” twin 66 www. Sears’ Twin Study My Wellness Research Foundation put PACE to the test in a clinical study of two identical twins.pacerevolution.) At the start of the study. Over the course of 16 weeks.
The “cardio” twin progressively increased her distance to match a traditional cardio routine. The results? The PACE twin went from 24. By the end of the study. Not bad. What’s more.5% body fat all the way down to 10% for a total fat loss of 18 pounds. Cardio PACE 1 2 Time Period 3 4 Time Period PACE: The 12-Minute Fitness Revolution 67 . The cardio twin was jogging 10 miles straight with no breaks. Each set had a 50-yard exertion interval followed by a recovery period of 30 seconds. Here’s a look at their stats: BODY FAT LOSS Trad. she gained 9 pounds of pure muscle. The cardio twin lost fat. the PACE twin was sprinting 6 exercise sets. the cardio twin actually lost 2 pounds of muscle.5% body fat but went down to only 19. She also started at 24.5% body fat for a total fat loss of 8 pounds. Cardio PACE Body Fat Loss LBS 18 17 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 0 Pounds Trad.progressively decreased her distance to fit the PACE program. but not as much. but instead of gaining valuable muscle.
68 www. Bouchard C. Simoneau JA. some of my patients have experienced even more profound results. But even more striking – the PACE twin lost more than twice as much body fat than the cardio twin. Goode RC. J Appl Physiol.com . 101:721-727. And she did it while exercising for one quarter as long. 3 Tremblay A. And that’s just the beginning. All using the same easy-to-follow principles you’re learning right now. Single muscle fiber adaptations with marathon training.pacerevolution. Effect of Anaerobic and Aerobic Exercise of Equal Duration and Work Expenditure on Plasma Growth Hormone Levels. Metabolism. As you’ll see later. et al. Radomski MW. 2006.52(3):255-257.Lean Body Mass Change in Lean Body Mass (lbs) 10 8 6 4 2 0 -2 4 8 12 16 PACE Cardio Time in Weeks Note that the PACE twin gained 9 pounds of muscle during the study period while the cardio twin lost muscle.43(7): 814-818. Harber M. Eur J Appl Physiol 1984. Impact of exercise intensity on body fatness and skeletal muscle metabolism. 1994. Endnotes 1 Trappe S. 2 Vanhelder WP.
Newton RU. 34(9): 1468-1474. PACE: The 12-Minute Fitness Revolution 69 . Biddle S. cardiovascular risk and psychological health. Hardman A.4 Murphy M. older men. Häkkinen K. Med Sci Sports Exerc. Accumulating brief walking for fitness. 5 Kraemer WJ. 2002. Neville C. J Appl Physiol. Effects of heavy-resistance training on hormonal response patterns in younger vs. 1999:87(3) 982-992. Nevill A.
Sears. The comparison to when I had my first visit with Dr. It has now been 9 months and my weight is between 210 and 215 pounds. He then told me about his PACE Program. Sears in December of 2007 wanting help with losing weight.PATIENT STORY Name: Byron Black Age: 67 Diagnosis: Obesity and Diabetes Home Town: Burleson. TX From a letter sent to Dr. and I take only two prescriptions now. I have been able to finally lose the weight I have so desperately wanted for several 70 www. My resting heart rate is 45 to 50 when I get up in the morning and my blood pressure continues to be at a normal level.pacerevolution. The first thing we discussed was a new type of eating. Sears’ office: “I saw Dr. He instructed me on how to start and build on the PACE Program to help all aspects of my health. I had blood tests done so he would have a baseline of where I was at that time. I no longer take insulin injections. I was on a number of different types of medications and I was taking four injections of insulin a day. He instructed me not to eat anything on the list over 35. I am no longer a prisoner of poison that was depriving me of life.com . A freedom that comes with insulin no longer poisoning my body and taking away years from my life. Second. My weight at the time was 250 lbs. Sears is one of having my life back. we discussed exercise and what I was doing at the time. Prior to my visit to Dr. He provided me with a Glycemic Index for most types of food. One that is full of energy and with no highs or lows.
and the ability to enjoy life free from insulin. She sees a happier. They remark on the added energy. They say they have their Dad back like he was when he was younger. My wife notices the changes each day. My family has noticed a change in me.years. healthier person who is not dying before her eyes.” Byron Black Before After losing 40 lbs. PACE: The 12-Minute Fitness Revolution 71 . Each day I have felt better and that has made it easy to stay with the diet. She supported me during the years of diabetes and has supported me in this new phase of my life.
72 www.com .pacerevolution.
Even if you don’t read any further. Your native fitness comes with the feeling of being effortlessly energetic with a naturally lean. Instead of forcing you into an artificial fixed routine. PACE simply leads you back to your own native fitness. I hope you will now allow PACE to liberate the native fitness within you. you’ll have all the basic building blocks to get you started and keep you going. It’s the PACE: The 12-Minute Fitness Revolution 73 . high-performance body. you’ll have in hand all you need to start PACE without difficulty.Chapter FIVe Join the PACE Revolution Now fter seeing the flawed conventional exercise theories exposed to logic and science. PACE is indeed a revolution. or strain. stress. A Throw Off Decades of Misleading Exercise Advice… PACE Puts You on the Fast Track to Lasting Fitness PACE is a complete and natural approach to fitness. This chapter is completely self-contained. And by the end of this chapter. And it’s growing… Thousands of people from around the world practice PACE.
CA . Gone are the days when we had to forage. Our physiological limits need to be explored. and not working out for hours on repetitive exercises. used and challenged. But our environment has markedly changed. strong hearts and robust lungs. hunt for our food or run away from predators to save our hides. It happened without effort. continuous fine-tuning. and in balance with. Our ancestors were physically challenged in ways that promoted lean muscle. Challenge our maximal capacity or face living weak. crippled and diseased.” at least a little. And they faced these challenges everyday. of muscle. Challenging your maximum capacity requires the intensity of your exertion to “flirt. our bodies still need to be pushed in the same ways. more cardiovascular fitness.pacerevolution. A “strenuous” day might mean lifting a box or carrying groceries. The body you have today is a result of this long-running. Hillsborough. Today we spend most of our time indoors. gained 8 lbs. Genetically you are still identical to those ancestral hunters.. lost 1/2 inch in waist. evolved and adapted along these lines.” Jerry N. And there’s the rub. climb. We don’t get this from our current environment but the requirements remain. tired. I love PACE. with your current capacity… 74 www. your native environment. Over millions of years our human bodies developed. Because we were built by that ancestral environment to match that ancestral environment.state of vitality that arises when your body is matched with. swim. fat.com “Fantastic results – stronger. In ancient times native fitness was a given.
of how to build back your native fitness: You only have to challenge your cardiopulmonary capacity a little bit at a time and your body responds with added heart. You can use any physical activity that gets you breathing harder and increases your heart rate. You’ll feel energized afterwards. Exercise can dramatically change your body over time only when PACE: The 12-Minute Fitness Revolution 75 . Progressivity: Repeated Changes in the Same Direction By progressive I mean repeated changes in the same direction. Then the next exertion period will feel easier because of your bigger lungs and stronger heart – so you PACE at just a little higher rate without really feeling an increase in perceived effort. PACE = Progressively Accelerating Cardiopulmonary Exertion® Here’s a quick overview of what PACE means: The last two words in the acronym PACE are cardiopulmonary exertion. With this phrase I simply mean to give your heart and lungs a bit of a stimulus to do more – to provide more oxygen. This is the most important element of the solution. Now let’s look at the two principles that make PACE unique and so remarkably flexible and effective. Just the opposite of what you may have experienced with aerobics and cardio.but your capacity will change quickly when you challenge it… so your experience of intensity changes over time. It never feels like a burden. lung and skeletal muscle capacity while you rest. PACE is enjoyable. not bored and exhausted.
Acceleration: Training Your Body to Adapt Faster to Demands As you train your adaptive response. Like interest on a bank account these little adaptive changes and little new challenges.” Your body needs a new challenge in order to adapt and grow. It’s the usual reason for the fitness “plateau. You will find a simple way in this chapter. When you start PACE. or a little more or somehow differently. Each time you do PACE strive to do something new. you will give it new demands a little faster as your body gets used to it.pacerevolution. There are many ways to do this. it will take several minutes to get your heart rate and breathing up. they will become intuitive.com .you change what you are doing over time. To have progressivity you have to change your routine over time. As you train your body to respond faster each time you exercise. This will train your body to respond more quickly – and adapt more quickly – to the demands you make on it. can have a monumental cumulative effect. You have to do a little more of one component each time you do it. This is perfectly okay to still benefit 76 www. As you get more familiar with making progressive changes to your routine. today and years into the future. During your workout you will progressively increase the intensity of your challenge. These progressive changes will allow your body to continue to make adaptive responses. This is the principle of acceleration. your physical condition improves faster as well. Doing the same routine over and over – especially with cardio and weight training – will lead to some minor gains at first but then your progress will stall.
When perfect marriage of modern science. So you train your physiology to have higher levels of fuel. This Founder. you’ll reach your target heart rate more quickly and your breathing will get deeper and more efficient sooner when challenged. lungs. blood vessels and metabolic machinery. is acceleration. encouraging and training the speed of the response time of your heart. Your heart rate swimming pool?” comes down faster. Fitness Magazine mal more quickly. or de-conditioned. In fact. have the added advantage that you don’t need to increase the time you spend with PACE as you become more fit. But as you progress. You will be stimulating. These two features of the accelerating nature of PACE. a long time to recover Where else can one get the insights of from exertion. The same applies dur“The gift of this book is that it is the ing your recovery. track or shortens. you’re out of shape it takes medicine and practical fitness theory. M. This also has the priceless benefit of making you feel more energetic. your recovery time way around a workout room. with practice.when you are out of shape. PACE Gives You the Space and Freedom to Be an Individual Don’t worry if you’re not in “peak condition. FITCAMPS too. I usually decrease total time because patients become quicker at both gearing up and recovering. But as you a medical doctor who also knows his adapt. oxygen and energy for you more immediately available on demand.” With PACE you can start anywhere. Your Greta Blackburn breathing returns to norEditor. Whether you’re an amateur athlete or a PACE: The 12-Minute Fitness Revolution 77 .
any time. The results will come in a matter of weeks – sometimes in a matter of days. You can do it anywhere.stay-at-home mom. and creating lifelong health and power from your very first workout. Or a box or a flight of stairs or even a chair. Or the grassy hill at your local park. weights. And your first workout will take just minutes. Your backyard will do just fine.pacerevolution. You won’t struggle with the obstacles you may have faced with other fitness programs. You can even do PACE in your living room – and get exactly the same benefit as you would in a state-of-the-art athletic facility. you can use your local gym to do your PACE program. you can start PACE right away. You’ll start building muscle. That’s it. You’ll begin at a level that’s comfortable for you. You will start at a speed and level of intensity that feels comfortable to you. shedding fat. Of course. or special machines. either.com . You can do PACE using any kind of machine or exercise you like. 78 www. with nothing more than a few spare minutes and a bit of space. But you don’t need a gym. Then you will gradually increase your level of intensity until you are panting and breathing heavily. You won’t have to dedicate months or years of effort without anything to show for it. Getting Started: Your First PACE Workout Your first PACE workout will be a single period of exertion followed by recovery. When you reach this level of exertion you will stop and recover. Your heart and lungs will respond immediately. PACE is flexible.
” An instrument is simply an exercise device like a treadmill. You start off easy.During your first workout you will make a few observations: • How long does it take before you start breathing heavily? • How long does it take for your breath to recover after you stop? • What was your approximate heart rate during exertion? This is the foundation of PACE. Set the resistance level to a low setting. but not so high that your legs become fully extended. a rowing machine. you reach a level of maximum exertion. a bicycle. let’s say you’re using a stationary bike. swim or choose an “instrument. and you stop and rest. If you are out of shape or not sure how you will react when you exert yourself then you might consider walking. The seat should be high enough to give you some leverage and pedaling power. It will be easier to control your speed and is a safe place to start. etc. As you progress you will have the freedom to improvise and make changes to your routine. But for now. run. you can walk. You should feel a little PACE: The 12-Minute Fitness Revolution 79 . you gradually increase the intensity. Start by adjusting the seat and getting comfortable. To get started. these are the basics. an elliptical. For now.
Emphysema.com . Especially if any of the following factors apply to you: Risk Factors • Over 50 Years Old • No Medical Checkup Within Two Years • 25+ Pounds Overweight • High Blood Pressure • Heart Attack. Heart Murmur. Abnormal EKG. turn up the intensity. Use caution and always check with your doctor before starting this or any exercise program. it’s important to start out light and increase your effort over time. These are extremes at either end of the scale. As you continue. But it’s an important observation. This is not a scientific measurement and will be different for everyone. Some of my patients feel a high level of exertion after walking for 60 seconds.tension but should be able to pedal freely and easily. For now. Rapid Heart Palpitations. Pedal for another minute and turn up the resistance 80 www. start thinking about perceived exertion. or Another Lung Condition Note: When beginning an exercise program. Tachycardia. Fibrillation. After a few minutes of pedaling at low resistance.pacerevolution. simply make note of how you feel. Others can sprint for 50 yards and not even break a sweat. Rheumatic Heart Disease • Blood Relative Died From Heart Attack Before Age 60 • Asthma. Start pedaling. Make note of the time. This is how tired you feel. Chest Pain After Exercise • Taking Heart Medication • Angina.
There’s no right or wrong answer. I feel better. CO PACE: The 12-Minute Fitness Revolution 81 . you’ll run out of steam. How do you know when you’ve reached this point? Simply stated. How long did it take you to get winded? One minute? Ten minutes? It doesn’t really matter.. Your face will feel flush. How quickly you turn up the resistance is up to you. do it slowly. “PACE has indeed helped me.again. At this stage you’ve created an oxygen debt. Your breathing will be too deep and demanding. If you’re feeling out of shape. Make note of the time. Your breathing will get faster and deeper.” Martin H. If you have more experience. It’s your baseline. Your breathing will be uncontrollably heavy. Keep pedaling. You’ll start to sweat. That’s why your breathing quickens and deepens. Now rest. your starting point. your level of perceived exertion will increase. I have better lung capacity. This occurs when you ask your lungs for more oxygen than they can give you in that moment. stronger. Stop pedaling. As you keep pedaling. Your body is trying to get as much oxygen as quickly as it can. My strength and endurance have increased. Keep turning up the intensity until you’ve reached your limit. you can jump into a more intense level earlier on. Colorado Springs. When you’re in this state you won’t be able to speak clearly. I’ve lost half off my excess waist measurement and I look better. But here’s the idea: Progressively increase the intensity over time. You’ll start to pant. This is your exertion time.
It might take you 4 minutes… it might take you 20 minutes.Now reach up and take your pulse. lowintensity level. Feel around the area of your wind pipe. That’s your first PACE session. How do you know when you’re back to normal? It’s about perceived recovery. It’s when you feel rested. This is your recovery time. You want to see how long it takes you to “get back to normal” after you finish. This is not a scientific measurement. 82 www. (14 x 10 = 140) Now relax. you: • Chose your instrument and started at a comfortable. For example. Make note of the time. Again. Write it down. That’s your heart rate. When you’re winded and breathing heavily you’ll feel a robust and vigorous pulse.” Now take your pulse again. you are simply observing and taking notes. Look at your watch and count your pulse for six seconds.com . The easiest place to find your pulse is on your neck. Now multiply by ten. if you find your pulse and count 14 beats in six seconds your heart rate is 140. During your first exertion period followed by recovery. It’s when you feel like you’ve “caught your breath.pacerevolution. Let’s review.
start by walking. while making progressive changes. You can take these workouts to the gym. Below you have three basic examples of PACE. go back and do the first. • Stopped and rested. it’s your choice. But your PACE will always follow this basic structure: You alternate between exertion and recovery. Again. let’s give your PACE program a little more structure. You only need to use its principles. You can use any instrument you like. If you’re ready to experiment. • Continued until you felt a high level of exertion. • Created an oxygen debt while breathing heavily. to the park or stay in the comfort of your own home. try running up a hill or get into the gym and try using stair master. Each one has a different feel. Even better. Do each one for 4 to 6 weeks before trying the next. This will help you practice PACE on a regular basis. but change some element of the workout to make it different. If you feel like taking it slow. you can cycle between these three workouts for as long as you like. • Made note of your heart rate and exertion and recovery times.• Progressively increased the intensity. There are many different ways to do PACE. Now that you have the hang of it. PACE: The 12-Minute Fitness Revolution 83 . After you finish the third.
Once you’re ready. 84 www. “I finished reading PACE recently. but you can stay with the basic program for as long as you need. Dover. I recommend three times a week. consistency counts.Ideally.com . I can feel it in the back of my thighs this evening! I’m excited about this!” Richard N. even if you only do a single set. I did my first 10-minute program this morning using Hindu squat for exertion and an exaggerated walk for recovery. The benefits start rolling in. For now. Basic PACE Workout 1 Warm-Up 2 min Set 1 4 min Set 3 2 min X min 1 min X min 3 min Set 4 Recovery Done Set 2 X min Exertion Recovery Exertion Recovery Exertion Recovery Exertion Total exertion time: 10 minutes. MA As with everything in life. PACE workouts are never wasted. you can take PACE to the next level. You’ll find everything you need in the following chapters. You will make some gains from doing PACE once a week – or even once a month. let’s have a look at the 3 basic PACE workouts. But to get the body you really want… to maximize your true potential.. But even if you can only manage one you’ll be ahead of the game. This chapter gives you the basics of PACE.pacerevolution. you will practice PACE three times a week.
The recovery time is intentionally left open. For example. you can apply any instrument or setting. Instead of using a descending pattern with increasing intensity. Your 4th set is only 1 minute but your intensity level should be high. Like all three of these basic PACE programs. running.This workout features a descending pattern of exertion time as you progress through each set. your first exertion period is 4 minutes. But as soon as you catch your breath. Your second is 3 minutes. As you begin each set you will increase the intensity. Take as long as you need. etc. You can do them walking. Any machine you like. swimming. Your first exertion period is 4 minutes but your intensity level will be low. jumping rope. PACE: The 12-Minute Fitness Revolution 85 . or do them in the gym. start your next set. Basic PACE Workout 2 Warm-Up 2 min Set 1 2 min Set 3 2 min Set 5 2 min X min 2 min X min 2 min Set 6 Recovery Done X min 2 min Set 4 Recovery X min Set 2 X min Exertion Recovery Exertion Recovery Exertion Recovery Exertion Exertion Recovery Exertion Total exertion time: 12 minutes. You want to give this last set everything you have. You can do them indoors or out.
you’ll start with a short. Instead of starting with longer exertion periods and steadily decreasing. As you progress your performance will improve. By the time you get to sets 5 and 6 you will really have to push yourself to finish. This PACE program is the opposite of the first program. As you increase the exertion time of each set you’ll slightly 86 www. Getting through 6 sets will challenge you all on its own. so if you have to slow down a bit that’s okay. But you can use instruments in the gym as well. Slightly increase the intensity with each set. high-intensity exertion period and move on to longer exertion periods. This pattern is useful if you’re outside running or going up a hill. Basic PACE Workout 3 Warm-Up 2 min Set 1 45 sec Set 3 2 min X min 4 min X min 90 sec Set 4 Recovery X min Set 2 X min Exertion Recovery Exertion Recovery Exertion Recovery Exertion Total exertion time: 8 minutes.pacerevolution. 15 seconds. But start with a medium to medium-high intensity right from the start. You may fight fatigue.this workout gives you 6 sets of 2 minutes each. You won’t be able to increase the intensity as much with this routine.com .
your cardiac output and your recovery time will improve. You may think this is easier… but this is just as challenging if not more so. • Change your instrument. When you get to your last set. PACE: The 12-Minute Fitness Revolution 87 . But get creative. And your recovery time will shorten. • Add one more set to your routine. You’ll notice your heart rate will climb higher and reach its target faster. I’ll give you more tips for tracking your progress in later chapters. don’t let the intensity drop. I want to share a story with you. These are milestones you don’t want to miss. Change it up. Push to the end. Make note of your heart rate and your recovery rate. First. Don’t forget to keep track of your progress. As you progress. You’ll notice there’s a lot of flexibility in these workouts. • Add more resistance to each exertion period. When you need to add something new to your routine here are a few ideas: • Increase the pace of each exertion period. You can alternate between these three workouts for as long as you like.decrease the intensity. Keep it up. They’re designed to give enough structure to practice regularly but enough freedom to give you room to grow. You’ll learn a lot from Terri… her story starts at the end of this chapter. Apply the element of progressivity. The idea here is getting started.
Unlike aerobics. mental or emotional – or a combination of all three.PACE Gets Results FAST – Even If You’re Out of Shape or Think You Can’t Exercise Many times my patients tell me they want to exercise and feel better… they just can’t get around the roadblocks that get in the way. Even more typical is the frustration that comes from not seeing results. cardio or interval training. It’s very common to feel afraid or intimidated by physical exertion. And just as common to have an injury or health problem that makes you feel like exercise is impossible. Scottsdale. progressive changes that get you in shape regardless of where you started..com .” Danna G.pacerevolution. PACE is a “can do” activity regardless of how out of shape you are… or how discouraged or disabled you might feel. These blocks can be physical. That may be the biggest stumbling block to staying fit. PACE lets you start anywhere – and make small. “I love [PACE]! I have lost considerable body fat and couldn’t be happier! To think I could lose belly fat exercising 20 minutes was a dream that is now MY reality! I couldn’t be more pleased. AZ 88 www. PACE is the antidote. And you see results quickly.
weight-loss supplements. swimming. In terms of exercise. Because Terri agreed to a long-term study. she quit.PATIENT STORY Case Study: Terri Lyttle Age: 56 Source: Ongoing research through Dr. Her journey was typical of so many: a lot of starts and stops with nothing to show for it. low-carb diets. When she got out of the car or off the couch she would strain and hold her breath as she rallied to get up. Sears’ clinic and Wellness Research Foundation When Terri first came to my office she weighed 250 pounds and told me she felt like she was “dragging her feet all the time. And each time she tried something and it didn’t work out for her. When she enrolled in the PACE program we did a round of blood work and measured her body composition. colon cleansing. I brought in one of my PACE-certified trainers. coach Scott Wood. Terri said she had tried everything. When Terri went to her local mall the extra walking would trigger lower back pain and leave her fatigued. high-carb diets. cycling. Coach Scott was one of the first fitness trainers to finish my PACE certification program. she would feel exhausted just from carrying her beach chair a quarter mile from the parking lot to the shoreline.” Even daily chores drained her energy. gym memberships. During her first visit she ran down a list of routines and diets she had tried: pilates classes. cabbage soup diets… all with no results. I trained him here at my clinic in PACE: The 12-Minute Fitness Revolution 89 . When she went to the beach. fast walking.
It shocks most people but Terri started doing PACE by walking for 45 seconds.South Florida.pacerevolution. As you can see. sprint and workout with weights. then stopping to rest. “It wasn’t scary. Terri made remarkable progress: Body Fat (lbs) 130 120 110 100 90 80 70 60 50 40 09 20 6/ /2 10 009 /2 21 9/ 009 /2 18 8/ 009 /2 14 7/ 009 /2 11 6/ 009 /2 15 5/ 009 /2 16 4/ 009 /2 17 3/ 009 /2 18 2/ 009 /2 16 1/ 90 www. It wasn’t intimidating. That was the level she felt comfortable with. In her words. He works with my patients and answers questions on my online PACE forum. It’s true. Within the space of just a few weeks. Today she can run. then repeat.” Starting with a very humble and easy workout we slowly made progressive changes to each of Terri’s workouts. All she did was walk for a few seconds and rest for a few seconds. Terri went from walking for 45 seconds to “powerwalking” up steep hills. The program we designed for Terri is a great example of how you can start from nothing and completely change your level of fitness in a way that is non-threatening and easy to follow.com .
Lean Body Mass (lbs) 140 138 136 134 132 130 128 126 124 122 120 09 20 6/ /2 10 009 /2 21 9/ 009 /2 18 8/ 009 /2 14 7/ 009 /2 11 6/ 009 /2 15 5/ 009 /2 16 4/ 009 /2 17 3/ 009 /2 18 2/ 009 2 6/ 1 1/ HDL (mg/dL) 58 56 54 52 50 48 46 44 42 40 Baseline 3-months 6-months 290 270 250 230 210 190 170 150 Triglycerides (mg/dL) Baseline 3-months 6-months Over the course of nine months. from fat loss to PACE: The 12-Minute Fitness Revolution 91 . Terri: • • • • Lost 66 pounds of fat Built 14 pounds of new muscle Raised HDL (good cholesterol) by over 30% Lowered Triglycerides (blood fat) by over 35% PACE is proving effective across the board.
she describes PACE as. “ just so doable…” 92 www. Now she bounds up the 25 steps three or four times a day without thinking about it. lighter In Terri’s own words.cardiovascular health and beyond.com . Before 66 lbs. Before she started PACE she would always take the elevator. too. Terri’s lungpower is on the rise. Lowering triglycerides is especially helpful for Terri as triglycerides are more of a risk factor for cardiovascular disease in women than in men. Terri’s office is on the second floor.pacerevolution.
PACE: The 12-Minute Fitness Revolution 93 . But that’s where the similarities end. “Isn’t PACE just a form of interval training?” I don’t blame them for making the comparison. And they don’t run marathons unless that is their sport. Most Olympic gold medalists and professional athletes regardless of their sport use interval training because it works. They know better. Interval training can produce great results. But that’s one of the problems with interval training: you need to be in great shape before you can use it effectively. Interval training techniques are used by professionals around the world to enhance their training programs and their track records. Interval training – sometimes referred to as high-intensity interval training (HIIT) – shares a common feature of PACE. PACE is not interval training. Both use short bursts of exertion followed by rest and recovery.Chapter SIx Unleash Native Fitness in 12 Minutes W hen I introduce PACE to a new patient I occasionally hear the comment. They seldom practice aerobics.
not everyone can do 8 sets of sprints at 100 yards each without any practice or prior training.Carl Lewis is a good example. There are hundreds of clinical studies showing the effectiveness of short. But everyone I talk to who uses interval training falls into the same trap: They don’t change their workout. But interval training has drawbacks.”1 There’s no doubt that interval training works.) PACE allows you to start from any level of conditioning.pacerevolution. Interval training was originally designed for elite athletes who could train at a very high level. Keep in mind that interval training tends to be a fixed routine – just like aerobics and cardio. For the non-athlete you must be in excellent physical condition before you can even attempt the routines. After all. If you can stand up. but they do the same thing over and over. Remember Terri from the last chapter? She started out walking for just 45 seconds. It has a progressive element that helps you achieve a competent level of fitness regardless of where you started. you can do PACE. He’s won more gold medals than any athlete in history. “interval training has been used for decades by the world’s greatest athletes. 94 www. They may use short bursts of high intensity. (Some of my patients can barely walk. I’ll share some of them with you in this chapter.com . That’s a far cry from the heavy demands of interval training. He endorses interval training and says. The supporters of interval training may disagree. high-intensity workouts.
70. and by always changing some aspect of the workout. I feel great. But what kind of adaptive response should you be training? As bad examples. A plateau is a barrier that prevents you from making progress. Your body stops responding. Exercise works. As you’ve read in earlier chapters. It’s the change your body makes after you give it a particular challenge that has the powerful cumulative effect.” Bill P. when you practice aerobics and cardio your body adaptively responds by decreasing your lung capacity and cardiac output. is a good thing. You can create any type of adaptive response you want… good or bad. ME Interval training will help your body increase its lung capacity and expand its cardiac output. That’s not the kind of response you want for long-term good health. The benefits stop. But without the progressive element you hit a plateau. This is often called a plateau. I’ve also been able to increase the intensity of my workout.. That comes from using short bursts of high-intensity exertion followed by rest. As a result you hit a dead spot in your training.When your body gets used to a particular routine it stops adapting. Brunswick. It’s very common in cardio and aerobics. PACE works because it continues to create an adaptive response with each new progressive change in PACE. But it happens with interval training too. PACE overcomes the limitations of interval training by allowing anyone to get started. Compared to other types of cardio. “With PACE. PACE: The 12-Minute Fitness Revolution 95 . I’m able to exercise without pain or injury – which at my age.
You never hit plateaus.e. They called it “interval” training because each burst of exertion was followed by rest. It’s Much Older Than the Aerobics and Cardio Crazes Long before Jane Fonda started jumping around in her leg warmers. According to their original workout. PACE ensures a lean body. i.pacerevolution. a healthy heart and a robust set of lungs. world-class athletes were using interval training to improve their performance times.PACE progressively increases the level of your challenge. Interval training was formalized back in the late 1930’s when German coach Woldemar Gerschler teamed up with Dr. Exactly what you need to avoid disease and stay looking and feeling young. runners had 90 seconds of recovery. Together they created the first interval training program: multiple sets of 200-meter sprints with intervals of rest in between. During that time they had to get their heart rate down to 96 www. Hans Reindell.com . By making small changes in the same direction you give your body the ability to adaptively respond over time. You always progress. To them it was the most valuable part of the workout. They understood it was during the rest period that the bodies of their athletes made adaptive responses. Interval Training Is Not Really New… In Fact. – bigger lungs and stronger cardiac output.
Harbig set a world record for the 400-meter.7 in 1955. 1939. And it was never designed with native fitness in mind. PACE: The 12-Minute Fitness Revolution 97 . It’s the first time we’ve adopted exertion levels that mirrored our ancient ancestors. It’s just not practical for most people. The athletes they trained broke world records.0 seconds. The history of interval training and the clinical evidence that backs up its effectiveness is an important milestone in the history of fitness. Imagine trying Coach Gerschler’s workout… sprinting for 200 meters with only 90 seconds of rest in between. after incorporating the techniques of interval training into his daily one-hour training program he became the first man in history to run a mile in under four minutes. You might as well try and fly to the moon. If they needed more than 90 seconds it was an indication the workout was too difficult and needed adjustment. Perhaps the most famous athlete to set a world record using interval training was Roger Bannister. But interval training has limitations. Rudolf Harbig’s 800-meter world record lasted 16 years until Roger Moens – another student of Coach Gerschler – finished in 1:45. On July 15. This is still considered one of track and field’s landmark performances. Did they get results? You bet.6 – beating the world record by a remarkable 1.6 seconds. In 1954. finishing in 46. It’s a step in the right direction. If you’re out of shape this would be impossible. Less than a month later. Rudolf Harbig ran the 800-meter in 1:46.120 beats per minute.
I had a patient who walked for just 30 seconds and needed 15 minutes to get her heart rate down.com. regardless of where you started.com . And it gives your body the chance to make the changes you need to stay lean. Special Consultant to Early to Rise 98 www. trim and disease free. This is an extreme example.If you’re not a professional athlete it takes more time to recover between exertion periods. Your heart and lungs were not designed for continuous exertion. That’s when your body makes important changes. “I am so grateful to Dr. Founder/CEO. PACE enables you to get fit. Sears shares not only what to do but why to do it. I simply do not have the time or inclination to spend working out unnecessarily. he told me I have the lungs of a 30-year-old and I’m 48! After that I went home and got my husband started on the program as well. Now we have more time for each other and our kids!” MaryEllen Tribby. Unlike any exercise program that’s come before it. Sears and his creation of the PACE Program. a wife and CEO. In our society we’ve stopped training for recovery. You need dynamic rest. With PACE. In a recent exam and lung test in my doctor’s office. As a busy mother of three small children. And in a way that any non-medical person can understand and execute for fast results. but not uncommon. just 12 minutes a day gives me the peace of mind that I am improving my mental and physical health. This is a deadly mistake.pacerevolution. WorkingMomsOnly. Dr. In the second edition of PACE. and stay fit. A lot more.
Inspired by the interval training program used by Japanese speed skaters. Dr.Japanese Researcher Reveals the Science Behind Interval Training During the 1990s. high-intensity routines like PACE for just 4 minutes. The other did short. This performance boost enabled them to hit their supra-aerobic zone and trigger the adaptive responses that create a lean. and the anaerobic capacity of two groups of cyclists. high-intensity workouts have on your lungs. high-intensity workouts improved their VO2max by 14 percent and their anaerobic capacity by a remarkable 28 percent.” This workout.2 The high-intensity workouts not only improved their lung volume. Tabata’s program helped with fat burning too. One group did medium-intensity long-duration routines like aerobics for 60 minutes. As a result of his research Dr. the group doing the short. Tabata developed what’s often referred to as “The Tabata Protocol. Tabata initiated a now famous set of interval training studies. He measured the VO2max (the amount of oxygen that gets transported to cells in a given amount of time). based on his PACE: The 12-Minute Fitness Revolution 99 . Izumi Tabata made sports science history at the National Institute of Health and Nutrition in Tokyo. After six weeks. Dr. The cyclists who did the 4-minute workout burned more calories in a 24-hour period than the cyclists who labored for an entire hour. His most famous shows the powerful effects that short. but also raised the amount of oxygen their body could produce during their workouts. Japan. disease-free body. Dr. In today’s busy world it’s easy to see the advantage of having a 4-minute workout.
It mimics the daily routine of our ancient ancestors and promotes native fitness. But it still has the same limitations.experiments became the new benchmark for interval training. Like other forms of interval training the Tabata Protocol can be effective when executed well. If you have a coach or a skilled trainer. push-ups. rowing and weight lifting. there are literally 100 www. No matter how overweight or out of shape you may feel. Its level of difficulty is very high and it’s certainly not for everyone. It’s applied to all types of exercise including squats. peer-reviewed clinical studies. and 1 inch from my waist. The history of interval training gives us a valuable perspective on fitness. You are on to something BIG with this program. interval training may be a possibility.” Gerald P. It consists of 8 sets of 20-second high-intensity intervals followed by 10-second intervals of rest. The key is execution.com . PACE on the other hand is accessible to everyone. Great program. Aside from Dr. Tabata’s published research. pull-ups.pacerevolution. sit-ups. I am 70 years old and I have noticed more energy and lung capacity. PACE makes real change possible. But most people don’t. Marysville. Gym-goers and athletes alike use the Tabata Protocol as their primary form of interval training. I have lost 5 lbs. “After 30 days. WA The real value of interval training is what it teaches us: Short bursts of high-intensity exertion followed by recovery is the most effective form of exercise. It’s well researched and is backed up by decades of published..
In just 10 weeks diabetics showed better muscle function.5 Interval Training Strengthens the Lining of Blood Vessels The lining of your blood vessels releases nitric oxide. lower blood sugar and lower blood pressure.4 Interval Training Builds Muscle Function and Improves Blood Pressure in Diabetics Sports medicine scientists from the Netherlands used intervaltraining techniques with type 2 diabetes patients.hundreds of others. To give you an idea I’ve included a few examples here. which allows blood vessels to relax and dilate. the lining of your blood vessels.3 High-Intensity Interval Training Ramps Up Fat Burning in Only 2 Weeks Another McMaster University study found that just seven sessions of interval training over two weeks marked a significant increase in fat burning for women.6 PACE: The 12-Minute Fitness Revolution 101 . Researchers at the University of Missouri discovered that interval sprint training enhances the health and performance of the endothelium. Just 6 Sessions of Interval Training Boosts Oxygen and Endurance Researchers from McMaster University in Canada found just six interval workouts (short sprints) over two weeks increased oxygen available to muscles and doubled the runners’ endurance capacity. This is critical for cardiovascular and sexual health.
PACE reconnects you with the strength. PACE allows you to start anywhere and get to a level of fitness where you can do HIIT. But the question is how? The answer is PACE.pacerevolution. But interval training is just one piece of the puzzle. 102 www.8 Case Closed: High Intensity Beats Aerobics and Cardio Hands Down So the best way to fitness is high-intensity interval training (HIIT). interval training easily outperformed aerobics. power and natural muscularity your ancient ancestors enjoyed. That’s the state of vitality that arises when your body is perfectly matched to your environment. Interval training has a long history and plenty of clinical proof to back it up.com . The studies above are just the tip of the iceberg. PACE uses a facet of interval training but is designed to do much more. cyclists improved their 40-km time trial performance and increased their muscular resistance to fatigue – just from a simple four-week interval training routine.7 Interval Training Better Than Aerobics for Your Heart and Lungs When VO2max (how much oxygen you can take into your lungs) and stroke volume of the heart (how much blood your heart pumps in one beat) were measured. VO2max and stroke volume improved significantly more for people who used interval training. The goal is native fitness. That’s your birthright.Professional Cyclists Resist Fatigue and Ride Faster At the University of Cape Town in South Africa.
Galloway SD. PACE lifts you up and puts you on the path of healing. 102(4):1439-1447. Aerobic high-intensity intervals improve VO2max more than moderate training.” Joan W. Two weeks of high-intensity interval training increases the capacity for fat oxidation during exercise in women. PACE gets your blood racing. J Appl Physiol. Schep G. Jonkers RA. Interval Training for Fitness. my resting heart rate and my energy level. Spriet LL. “I’ve only been on the program for a week. It gives you the exhilaration and intensity you could never get from jogging on a city street. Schrage WG. PACE is fluid and adapts to your changing life. 8 Helgerud J. 96(1):233-244.158(2):163-172. MA PACE is an approach to exercise. Dennis SC. Kuipers H. Improved athletic performance in highly trained cyclists after interval training. Northampton. Keizer HA. cardio or interval training. 98(6):1985-1990. Six sessions of sprint interval training increases muscle oxidative potential and cycle endurance capacity. et al. Wang E. Effects of moderate-intensity endurance and highintensity intermittent training on anaerobic capacity and VO2max. Noakes TD. Medicine & Science in Sports & Exercise.. Instead of plugging yourself into a fixed routine or something theoretical. Hughes SC.39(4):665-671. And by progressively adding new challenges. 1996. Nishimura K. Hawley JA. Kauzaki M. Type 2 diabetes patients respond well to interval training. 2 Tabata I. 2008. 2007.. Heigenhauser GJ. Heigenhauser GJ. 4 Talanian JL. PACE: The 12-Minute Fitness Revolution 103 . Helgerud J. Høydal K. I can already see a difference in my heart rate recovery time.28(10):1327-1330. European Journal of Endocrinology. Bonen A. Gibala MJ. 3 Burgomaster K. J Appl Physiol. Gute D. Woodman CR. J Appl Physiol. but I am very impressed by it. Interval training enhances endothelial function in some arteries. Bradwell SN. 2002. PACE reconnects you with your natural instincts. 2007. 2004. London: A&C Black Publishers. et al. Med Sci Sports Exerc. It sets you on fire. 7 Lindsay F. not a set routine or theory like aerobics.28(11):1427-1434. Schomer HH. 1996.What’s more. 2005. Stehouwer CD. 5 Praet SF. Price EM. van Loon LJ. 6 Laughlin MH. Myburgh KH. Medicine & Science in Sports & Exercise. Endnotes 1 Nitti JT.
Job well done. “being free of the food addiction I’ve had for so long…” Congratulations. She’s a courageous and focused lady who is still losing fat and building her confidence. Valerie. including 6 inches off her waist. Valerie said the best feeling was. Before 40 pounds lighter 104 www. At one point.PATIENT STORY Valerie Valerie was the winner of my PACE Fat-Loss Challenge in 2008.pacerevolution. Overall. even though the challenge is over. Valerie lost 13 pounds in one week.com . she used PACE to lose 40 pounds in six months. After her victory.
Track Your PACE Fitness
etting on your bathroom scale every morning to see if you’ve made “progress” won’t help you. It’s not an accurate way to measure fitness. When patients come to my office I measure their body composition. That tells me exactly how much fat they’re carrying… and how much lean body mass. I also keep track of their heart rate and recovery time, and measure several features of breathing capacity. These measurements are a much better gauge of health and fitness. And I recommend you keep track at home. This chapter will show you how. Heart rate and body composition are easy. To test your lungs, talk to your doctor about taking a pulmonary function test. You can also track your lung strength at home with a peak flow meter. They are designed for people with asthma, but you can use it as a way to monitor your lung strength between pulmonary function tests. Peak flow meters are small, portable and inexpensive. You can find them online.
PACE: The 12-Minute Fitness Revolution
Let’s start by measuring your body composition.
Ignore “Experts” and Find Out If You’re Fit or Fat
Measuring your body composition is a simple matter. But most doctors and fitness “experts” never bother. They rely on BMI or Body Mass Index. However, you need to know that BMI is an unreliable and outdated system. It’s a calculation based on height and weight. But it doesn’t differentiate fat from muscle. Muscle is denser than fat and it will increase your BMI score more than fat will. That means having a lot of muscle will give you a high BMI, even if you are lean and trim. And this failure leaves BMI open to a huge potential for error. “I have been getting fantastic results [with PACE] – lost 15 lbs. in one and a half months, down one pant size, and have gained inches in my arms and chest.” Paul S., RN, Philadelphia, PA
My own BMI calculates to 29. This would lead you to believe that I’m overweight, almost obese. Yet, I have only 12% body fat. Under the BMI system, people with a lot of muscle will have a higher score and will be considered “overweight” (BMI score of 25 to 29.9) or “obese,” (BMI score of 30 or above) even though they may be extremely fit. According to the BMI, these celebrities are “overweight”:
Celebrity Michael Jordon Will Smith George Clooney Height 6’ 6’’ 6’ 2’’ 5’ 11” Weight 216 210 211 BMI Score 25 27 29
I bet these Hollywood insiders never realized they were “obese”:
Celebrity Mel Gibson Arnold Schwarzenegger Sylvester Stallone Height 5’ 9” 6’ 2” 5’ 9” Weight 214 257 228 BMI Score 32 33 34
Body composition measures how much of your weight is fat and how much is lean muscle mass. Men should have 10 to 20% body fat and women should have 15 to 25%. There is little point in measuring more than once every two weeks. Once a month is usually enough for most people. As you progress with PACE aim to increase lean body mass and reduce body fat. The ratio of fat to lean body mass is your real measurement of health. To go back to our twin study from Chapter 4, here’s the body composition of the “PACE” twin who lost 18 pounds of fat and gained 9 pounds of muscle over 16 weeks.
Date Weight % of Body Fat Lbs. of Fat Lbs. of Lean Body Mass Apr 7 118 24.5 29 89 Apr 28 116 19.5 23 93 May 19 113 16.3 18 95 June 2 113 14.2 16 97 Aug 18 109 10 11 98
Notice her percentage of body fat dropped from 24.5 percent all the way down to 10 percent. By the end of her PACE program she had the body of a professional athlete.
PACE: The 12-Minute Fitness Revolution
You can easily measure your body composition at home: 1. Electrical Impedance – This is not the most accurate testing method (calipers are better), but it’s easy. One version is a scale, similar to your bathroom scale at home. You enter a few numbers like your age, weight, etc. and it gives your body fat percentage. Another version is a hand-held device that looks similar to a video game controller. Like the scale you enter a few numbers then hold it with both hands. After a few seconds your body fat percentage appears on the screen. This method uses your body’s conductivity to calculate your body fat, since water-based tissues are good electrical conductors and fats are insulators. You can find both types on the Internet. 2. Skin Fold Test – This is the most accurate and easiest way to measure your body composition. Using skin calipers, you measure skin folds to determine your percentage of body fat. In less than 5 minutes, you can get a correct measurement. You can find calipers on my website: www.alsearsmd.com.
Your Heart Rate: The Key to Effective Exercise
Your pulse rate or heart rate is the speedometer of your heart. It tells you the number of times your heart beats per minute. You can measure your heart rate at two pulse points: inside your 108 www.pacerevolution.com
wrist and the carotid artery in your neck. (The carotid artery carries blood to your brain and can be found by running your index and middle fingers along your windpipe.) You will use three measurements to approximate your heart health and track your PACE progress: • Resting Heart Rate • Maximum Heart Rate During Exertion • Recovery Time Your pulse or heart rate is measured in beats per minute (bpm). Each “beat” is actually a contraction as your heart squeezes to pump blood. Your heart rate rises to meet the demands of an activity and then recovers when you rest. Generally speaking, the lower your resting heart rate, the fitter you are – unless you have a pacemaker or heart disease. The speed of your heart when you’re at rest is your resting heart rate. As you start to exercise, your heart rate speeds up. The “top speed” your heart achieves at the peak of your exercise routine is your maximum heart rate during exertion. This number will vary depending on your age and level of fitness. People who are young or very fit can achieve a heart rate of 190 to 220 during exertion. On the other end of the scale, maximum heart rate might be 110 to 130. This is common if you’re out of shape or recovering from surgery or heart disease. The time it takes for your pulse to go from its exercise rate down to its resting rate is called your recovery time.
PACE: The 12-Minute Fitness Revolution
As you get into better shape your resting heart rate and recovery time will decrease. And your maximum heart rate during exertion will increase. This is how you measure your heart’s progress. When you begin your PACE program don’t be overly concerned or discouraged by your measurements. It’s normal to have a high recovery time when you’re starting out. Simply observe and take notes. You’ll see steady improvements over time. These three measurements are the key to making progress. However, many of my patients ask me about another measurement: “maximum heart rate.” They say things like, “Dr. Sears… my doctor told me never to go above my maximum heart rate for my age.” This is a common concern. But as you’ll find, guidelines designed for large groups of people are just that – guidelines. “My legs look the way they did when I was in my 20s. They are firm, muscled and very strong. My arms are muscled and growing firmer every week. Belly is strong and flat. I feel better than I have – maybe ever. I’ve been health conscious since my 20s, but, in retrospect, I realize I never felt 100% good. Aches and pains are gone, my mind feels clear, and I feel happy every day. Did I say that I turned 69 this summer? When I hit 70, I will be in the best shape of my life. Thanks to your dedication to rectifying all the misinformation about diet, exercise and supplementation, I’m on the right track.” Linda C., Dallas, TX
156 may be unrealistic. If you’re 64 years old your maximum heart rate is commonly defined as 156 bpm. But after using your PACE program your max heart rate will likely increase. It’s a reference. Let’s look at how maximum heart rate is usually defined. rigid references are not always accurate. Textbooks and conventional wisdom calculate your maximum heart rate using your age. Finding your max heart rate based on your age is a good signpost.Does Maximum Heart Rate Matter? Your maximum heart rate is the highest number of times your heart can contract in one minute. So any guide you use to gauge your heart rate should be flexible. But your PACE program is not fixed around this point. That reference is true for everyone who happens to be 64 years old. If you’re 64 years old and very out of shape. Your maximum heart rate actually achieved during exertion is more helpful. PACE: The 12-Minute Fitness Revolution 111 . Your max heart rate may be lower. The most popular equation for figuring out maximum heart rate is 220 minus your age. But is your maximum heart rate a useful number? Should you use it during exercise? The answer is both yes and no. In the real world. But it may not be true for you. Your maximum heart rate based on your age is a reference that’s the same for everyone.
this formula is more exact: 208 – [Your Age Multiplied By 0. (220 – 64 = 156) This formula is still used and is the most common. It depends on your level of fitness.pacerevolution. An individual who is always in a state of growth and progress. it’s 156 bpm. For a better estimate. That gives you 166. That gives you 42. your maximum heart rate is 196 bpm. PACE reflects life in motion. 112 www. multiply your age by 0. But there is some controversy. Then subtract 42 from 208. that doesn’t necessarily mean you have to get your own heart rate that high. If your max heart rate is “officially” 166 for your age (if you’re 60). what does maximum heart rate mean? How should it apply to your PACE routine? Your maximum heart rate is simply a guideline for measuring your heart’s level of conditioning. (220 – 24 = 196) If you’re 64.” not fixed or rigid. Gauge yourself as an individual.7] = Maximum Heart Rate If you’re 60. Many feel it’s not accurate. if you’re 24. Now that you’ve established this reference. It’s “progressive. The problem with the “220-minus-your-age” formula is that it slightly overestimates the maximum heart rate for younger people.According to this formula. By the same token your max heart rate may be higher than 166. and slightly underestimates the maximum heart rate for older people.7.com .
” You’ll hear this from personal trainers. Not as an absolute. “workout at 60 to 80 percent of your maximum heart rate. Finally. Newfane. and comparing it to future observations will give you an ongoing measure of health. “I have been using PACE with my recumbent bicycle for about 8 weeks now. for example. The idea is to get you into your “fat burning zone” during cardio or aerobics. VT If you’ve pushed your limits and achieved an oxygen debt you’ve had a successful PACE workout. your cardiac output may have increased dramatically giving you a new max heart rate. As you discovered in Chapter 4. Observing your current level. Keep in mind. So far I have lost about 6 pounds and my clothes are looser. If you want to monitor your heart rate and find some reference point that’s fine. When you’re doing your PACE program the “60 to 80 percent rule” doesn’t apply.” Patty S. I feel like I have broken out of that rut and have momentum going toward weight loss and improved health.Your max heart rate may be lower when you start your PACE program. you’ll burn more fat by staying out of your fat burning zone. Two years later. Use it as a tool. I am particularly grateful to PACE as I had spent months exercising with ‘traditional aerobics’ only to see no results or a few pounds of gain (ugh!). The same can be said for the common advice. If you know you’re getting your heart up to PACE: The 12-Minute Fitness Revolution 113 . The primary goal is giving yourself a worthy challenge and progressively changing some aspect of your workout. working out at 60 to 80 percent of your max heart rate was designed for long-duration activities.. recording it.
This will help you find and use these critical measurements. do the following: • Sit quietly for two minutes and then find your pulse. Well-conditioned athletes can have a resting heart rate between 40 and 60 beats per minute. • Count the number of beats you feel in 6 seconds.com . Here’s a table with some max heart rates based on age.70 percent of its maximum. let’s explore them further. Find Your Resting Heart Rate The average resting heart rate for an adult is between 60 and 100 beats per minute. A month or two later. There’s a big difference between exercising at 60 to 80 percent of your maximum heart rate and using it as a reference point. Forget the former and stick to the latter.pacerevolution. Your Heart Rate Guide Age 40 50 60 70 80 Maximum Heart Rate (bpm) 180 173 166 159 152 60% of Maximum 80% of Maximum (bpm) (bpm) 108 104 100 95 91 144 138 133 127 122 Now that you’re familiar with some of the terms. 114 www. you might find you’re hitting 80 percent. To find your resting heart rate. You’ll also see how the numbers stack up when you calculate 60 and 80 percent of maximum. that will act as a guidepost for you.
As you become more conditioned your resting heart rate will gradually become lower. It will change slightly from day to day. Number of beats in 6 seconds (1st time) × 10 = Number of beats in 6 seconds (2nd time) × 10 = Number of beats in 6 seconds (3rd time) × 10 = Total Beats ÷ 3 = Resting Heart Rate Taking the measurement three times is simply a way to get a reliable average. PACE: The 12-Minute Fitness Revolution 115 . it might be lower than the max heart rate recommended for your age. But that’s okay. This measurement is a more accurate gauge of your overall capacity. • Repeat this process two more times and record your results.• Multiply by 10 and write it down. What Is Your Maximum Heart Rate During Exertion? Your maximum heart rate achieved during exertion is the heart rate you achieve during your workout. • This is your Resting Heart Rate. • Calculate the average of these three results. When you’re first starting out. Keep in mind that your resting heart rate will be a little higher if you’ve just had a cup of coffee or other caffeinated drink.
If all you can achieve is 140 bpm that’s quite all right. As your heart becomes stronger and your cardiac output rises. 116 www. To use this example. Measuring is easy. It doesn’t mean you’re doing it wrong. if your maximum heart rate during exertion is 140 bpm.pacerevolution.Here’s an example: Let’s say you’re 60 years old. Your recommended maximum heart rate is 166 bpm. So if you feel 14 beats in six seconds your heart rate is 140 bpm. Remember.com . You can do this a number of ways. That’s fine. If you’re wearing a heart rate monitor simply make note of what it says within a few seconds of finishing your exertion period. It reflects you as an individual. So what do you do? Using the actual results you get during a workout is always more useful. there will be times when you only hit 130 bpm. In that case your maximum heart rate during exertion is lower than the maximum heart rate recommended for your age. Count the number of beats you feel for six seconds and then multiply by ten. your starting point. with PACE. If you don’t have a heart rate monitor find your pulse on your neck and look at your watch. That’s your baseline. your maximum heart rate during exertion will increase. perceived exertion is more important. There will be days when you don’t achieve your usual heart rate. When you’re at the end of your exertion period – when you are winded and panting – record your heart rate. But during your workout you only get your heart rate up to 140 bpm.
And they all fit! I owe it all to Dr. Today. It’s a lost art in our culture.. so far and my body fat went down to 22%. perhaps even millions of years. fast and deep breathing.If you feel like you’ve pushed yourself and you’ve achieved heavy. As we’ve discussed. Recovery – or dynamic rest – is just that. When I started Dr. That’s perceived exertion – when you feel like you’ve given it everything you have. And the mechanism of benefit is clear. conventional exercise wisdom pushes you for long stretches of time without ever letting you catch your breath. and had 34% body fat. and my body fat went down to 30%. This is never the case in the natural world.” Eva J. In the first month. This pattern of exertion followed by recovery is the basis of the body you have today. animals in the wild always exert themselves in short bursts followed by rest. that is a successful PACE routine. And none of them were as easy as and worked as well as Dr. that’s fine. PACE: The 12-Minute Fitness Revolution 117 . Sears’. It’s a pattern that’s worked for hundreds of thousands. FL Recovery Time: Your True Measure of Heart Health Recovery is one of the keys to successful PACE training. “I’ve tried just about every diet and fitness program out there since I turned 16. I feel absolutely great! I went into my closet the other day and pulled out a bunch of dresses I used to wear years ago. Boynton Beach. So did ancient man. I lost 7 lbs. Today I have lost a total of 19 lbs. Sears’ fat loss plan I weighed 169 lbs. Sears. it’s dynamic. If your heart rate doesn’t always match what you achieved during a previous session.
During your dynamic rest period you may not be “exercising. Your body makes adaptive responses all the time.” but your PACE program has set in motion a series of physiological changes that are quietly powering you to peak fitness: • Your native afterburner kicks into gear. Both of these adaptive responses are clearly dangerous. When you exercise aerobically. PACE takes it to the next level by making these responses available to you regardless of where you’re starting. melting away the fat for hours after you finish your PACE routine. Adaptive responses are the changes your body makes when it’s given a challenge or a new stimulus. your body makes an adaptive response by creating more insulin.com . • Your muscles refine their capacity for quick.When you rest and recover between exertion periods you’re not wasting your time. PACE encourages your body to make adaptive responses that are life-affirming. your body makes an adaptive response by shrinking your heart’s output and lung capacity. Over time that will make you fat and put you at high risk for diabetes.pacerevolution. You don’t need to be an Olympic athlete to get the benefits. Something vital and active is going on inside your body: adaptive responses. And it’s during your recovery time that these changes start to take place. PACE is different. powerful responses. 118 www. The German doctors and track coaches that invented interval training understood this. The idea is to get your body to make the adaptive responses you want. When you eat high-glycemic foods.
I put her on the treadmill at a low intensity. • Your lung capacity expands to meet the new demand for more oxygen. A few years ago.” This is perceived recovery. I had a patient – JF – who was very out of shape. This is dynamic rest in action. So don’t be concerned. • Your heart’s output grows and becomes stronger. After you finish your exertion period. I told her to stop and rest.• Your pituitary gland triggers the release of youth-enhancing growth hormone. Within sixty seconds she was ready to fall over. Writing it down and keeping track is all you have to worry about. After a full 5 minutes of recovery her heart was still beating at 140 bpm! PACE: The 12-Minute Fitness Revolution 119 . In other words you rest until you feel like you’ve caught your breath. How much time has elapsed? Three minutes? Ten minutes? There’s no right or wrong answer here. Even if it takes you a long time to recover you can still make speedy progress with PACE. gradually adapting to develop greater reserve capacity and maximize the amount of blood it can pump with each beat. stop and rest. Wait until you feel rested – until you feel like you’ve “caught your breath. what happens during recovery is just as important as what happens during exertion – if not more so. Track Your Recovery Time for a Stronger Heart and Robust Lungs Keeping track of your recovery time is easy. As you can see. Take a drink of water and relax. Make note of the time. Make note of the time.
Children often have very fast recovery times. It had returned to 120 bpm! Watch for Warning Signs: Be Safe When You Practice PACE Consult your doctor if your heart rate shows no sign of dropping within a few minutes of stopping exercise. I measured again only 15 seconds later. her heart was fully recovering from her exercise routine in just over two minutes.com . 120 www. I made sure she kept a log of her workouts and then followed up with her a few months later. So keep a log and write everything down. I then measured his heart rate. they can run around at break-neck speed and be back to normal in seconds. dizziness or fainting • Shortness of breath or chest pain And please… always talk to your doctor before starting a new exercise routine. After a few weeks when your body adapts and your heart strengthens. A few years ago. but I told her not to worry about her results. After 12 weeks.pacerevolution.) Fast recovery is a sign of youth and vitality. when my son was 5 or 6 years old. (At the end of this book you’ll find a website with log sheets you can download and print. your recovery time will start to drop. Also see a doctor if you feel any of the following during exercise: • An irregular or rapid heartbeat • Light-headedness. Because their hearts are young and resilient.She was discouraged. I had him run around the pool as fast as he could. It was an extremely fast 240 beats per minute.
Simply make note of how long it takes your heart to return to normal after you exert yourself. how far do you recover between sets? This is a common question. after you finish one set you may feel winded but you probably won’t feel fatigued. Start your next exertion period after you feel like you’ve caught your breath. That means your recovery time between sets will vary. UT The fatigue that builds up after doing a number of sets is called cumulative exertion.. And this will affect your recovery time.How to Gauge Your Recovery Between Sets Measuring your recovery time is easy enough. “I’m 92. This is part of the process. you will feel increasingly worn out. It will take you longer to recover after your fourth or fifth set than it will after your first set. Rely on your sense of perceived recovery. and it is amazing to me and others that I am continually improving a little all of the time. This is natural. I wonder if there are any records of an ol’ guy like me continuing improvement over my age?” John M. When you finish your first set your recovery time will be faster than after you finish your fourth or fifth set. When you’ve PACE: The 12-Minute Fitness Revolution 121 . After doing four sets your fatigue factor will be higher. But what about between sets? If you’re doing four or five sets in your PACE routine. Simply observe and take notes. But after each successive set. Layton. For example.
com . The most important recovery time will be your last one. Just don’t wait around too long. 122 www. As you become more conditioned your recovery time will come down. This is the amount of time it takes to recover from your last exertion period. This will give you an even deeper feeling of freedom and progress within your PACE program. This is the recovery time measurement that will give you your best gauge of progress. The formula is very simple. A shorter recovery time means your heart is stronger. let’s explore a deeper level of progressivity.caught your breath and you feel rested you’re ready to move on to the next set. You’ll go cold. Now that you have the tools to measure your progress.pacerevolution. healthier and more responsive.
And it just makes sense. and the benefits were long lasting. Many are friends of mine. That’s why I’m so excited now. I continue to enjoy all my favorites: steak. Sears told me your lung capacity is your best indicator of ‘all cause mortality. I dropped 20 pounds of fat. I saw results almost immediately. When I started PACE. Sears transform the lives of his patients for years. I had more energy. But I was still a bit skeptical when he first told me about his 12-minute program.’ That’s doctor speak for ‘all the ways you could possibly die. Not a thing. I had never experienced anything quite like it before. cheese. even the occasional dessert and cigar after dinner. the longer you’ll live. The secret behind Dr. I’ve seen other people do it too. Within a few weeks. Best of all. PACE: The 12-Minute Fitness Revolution 123 . the bigger your lung capacity. I could begin to see the difference in my chest when I looked in the mirror. And when I put it to the test. Dr. I felt something new and quite remarkable: my lungs started to balloon inside my chest. And I don’t doubt it.PATIENT STORY Michael Masterson “I dropped my skepticism when it started working for me…” “I’ve seen Dr. wine. the scientific proof behind it is logical and easy to understand. Sears’ fat burning revolution is his PACE program. extra oxygen has given me energy and an unshakable feeling of optimism. Not only have I experienced it for myself. I didn’t change my diet. I felt like I could get twice the oxygen I was used to. seasonal fruits and vegetables.’ In other words.
pacerevolution.com .Life has never been better.” Before After 124 www. And my friends are taking notice… The fat around my belly is gone and my face looks young and lean.
your lungs expanding and your muscles responding better for decades longer than current medical expectations. high-performance body breeds stamina. Once you build native fitness you build and keep greater independence. When you challenge your body in the right way – in the way it was built to be challenged – it pays you back with greater vitality. you win back greater personal autonomy. With the right plan.Chapter eIght Supercharge Your PACE n a matter of weeks PACE will rebuild your native fitness. let me tell you from my experience in anti-aging therapies for the very elder – it’s preciously rare yet priceless! PACE: The 12-Minute Fitness Revolution 125 I . you’re on the move. you take care of your body and it takes care of you. power and confidence. Native fitness is the core of self-determination. Being effortlessly energetic with a naturally lean. It reconnects you to your environment and gives you back a keener sense of purpose. Where others wind up bedridden or dependent. You can call the shots and keep your mobility for life. In case you’re not old enough to fully appreciate the value of this possession. It has been programmed to do so. With your vitality restored and sustained. It will get and keep your heart pumping stronger.
PACE breaks both these misguided traditions as well and puts you in touch with a principle that makes some people nervous at first. It’s truly the only constant in the universe. mimicking the instructor in the same way every time. Repeating the same routine for an hour. And that scares some 126 www. this natural gift is lost. It’s the overriding rule of nature.” Aerobic classes and cardio workouts have two more things in common: they’re both designed around fixed and repetitive movements.That’s the gift that nature has programmed your body to give you… and it will… if you push the right buttons. But in the fitness world. Because these buttons were laid down and refined by millions of years of interaction with an environment now gone. Eventually it will start to injure you with useless wear and tear. won’t get you very far. And. I’m talking about change. and you won’t save yourself from a heart attack. it’s often ignored or forgotten.pacerevolution. Break Free of the Rigid Routines… PACE Shatters All Convention As you start your PACE program. You won’t keep muscle and lose fat. PACE will give it back. That’s the way we’ve been trained to move.com . And they’re both set on working your heart and lungs continuously for a set time period. You never do it exactly the same way twice. you need to do something else different from what you are used to when you think of “exercise routines. They’re not static. our bodies thrive on it. PACE workouts are in a constant state of flux.
Pembroke Pines. By changing your workout. By looking for this and listening to your body. PACE is never a chore. It doesn’t ask you to contribute or listen. PACE is not a form of aerobics or cardio. In this way. you’ll need to change gears and do something differently in your practice. you’ll give yourself new challenges as the old ones become tired and predictable. From a fitness improvement point of view. FL that point you stop making adaptive responses. This is different than what you might be used to. it’s and now am 25 lbs. doing the same work.. it’s always new and exciting.” You’re still spending the same time. But that doesn’t reflect the change inherent in nature. We’re talking about two key principles you’ll be using as you continue your PACE practice: PACE: The 12-Minute Fitness Revolution 127 . lighter. Traditional exercise doesn’t always involve creativity. At Clifford H.” no longer challenging. When your body gets used “I started PACE in late February to a particular challenge. Most folks are creatures of habit and want to do things the same way every time. And to practice PACE means listening to and accepting change. Let’s review for a moment. You will then be stuck “hitting a plateau. And it doesn’t lead to native fitness. At this stage. When you know the basic features of a PACE workout you can always change it up by altering the progressive element. It simply demands the repetition of mechanical movements with no variation. you’re making creative solutions and breaking through plateaus. You stop progressing. nothing is happening. but you’re no longer moving forward. It’s a different animal.people.
How you do that is up to you. • Breaking through plateaus by applying a progressive element. You can use an instrument or simply walk or run. By now you’re familiar with the basic features of a PACE workout: You give your body a worthy challenge. what do you choose? In this chapter I’ll provide you with some ideas. Recognizing when you’ve hit a plateau is part of the game. – making incremental changes and applying creative solutions. There are limitless possibilities. You make small changes to your workout.com . They will form the foundation of your PACE practice. etc. Let’s say you start off with one of the workouts you tried in Chapter 5. These are all good signs.pacerevolution. You can do one set or you can do multiple sets. After each exertion period you feel winded and out of breath. You’re monitoring and recording your maximum heart rate during exertion. adding a set. i. These are the basic features you want to include in every PACE workout. But you’ll add your own creative solutions as you progress.• Recognizing the basic features of a PACE workout. You can practice inside or outside. When you catch your breath you do another period of exertion. You rest and recover. you create an oxygen debt. If you can do anything. 128 www. This kind of freedom is both liberating and intimidating. During the first couple of weeks you feel both challenged and rewarded. you hit your supraaerobic zone during exertion. like increasing the intensity. You notice some improvement in your recovery time. when you finish your exertion period you feel winded.e.
That act of creative change brings back the exhilaration and it brings back the adaptive responses your body makes to a new challenge. Below are some ideas with tips on what to do and what to look for… PACE 8-Week Program WarmUp Weeks 1&2 3&4 5&6 7&8 3 min 3 min 2 min 2 min 3 min 2 min 90 sec 60 sec Set 3 Weeks 1&2 3&4 5&6 7&8 Exertion 3 min 2 min 90 sec 60 sec Recovery X min X min X min X min 3 min 2 min 90 sec 60 sec Set 1 Exertion Recovery X min X min X min X min Set 2 Exertion 3 min 2 min 90 sec 60 sec Set 4 Exertion Recovery Done Done Done Done Recovery X min X min X min X min PACE: The 12-Minute Fitness Revolution 129 . At that point you change your workout. You do something different. but you do it in a new and creative way. You apply the same basic features of PACE.But let’s say after following this course for six weeks. Your heart rate doesn’t go as high… you don’t feel as winded after each exertion period… you start to get bored… These are signs of reaching a plateau. This is the key to a long-term successful PACE experience. the feeling starts to change.
The idea here is keeping your exertion level consistently high for three minutes.” The incline or the resistance settings will be different depending on what kind of machine you’re using.. Your first exertion period is three minutes so you set your incline at “4.” Katie B. Benicia. but do it for a shorter period. you’ll increase the intensity every time the exertion period gets smaller. To make it more challenging. let’s say you choose an elliptical machine. For example.“I have exercise-induced asthma. But for the sake of example. Within 3 weeks. Make it harder to do.com . But make sure you increase the incline or intensity. I needed to use my Albuterol inhaler afterwards each time. keep track of how high you get and what level gives you a feeling of exertion. We rode 20 miles more than I’ve ever attempted before and while the few hills were hard. CA Here you have a basic 4-set workout. Every two weeks the exertion period decreases. I no longer needed to! I just took an introduction to a road cycling course. 130 www. When I first started doing PACE. I didn’t have any difficulty breathing.pacerevolution. After two weeks. If your elliptical has a “strides per minute” read out. decrease the exertion period to two minutes. then resting. let’s say a setting of “4” is a low setting – something that will provide you a bit of a challenge but is not hard to maintain for three minutes.
The last three will really test your stamina. After each recovery period. Tailor it to suit your own level of conditioning. This is a great workout. that’s fine. Here’s a good variation: Run all six sets at 1/8 of a mile. you should be sprinting. Here’s yet another variation: Do this routine running uphill. I’d like to draw your attention to an idea here… we’re creating variations on a theme. This is an aspect of progressivity. If you can’t sprint the entire way. slightly increase the intensity. By the time you reach your 6th exertion period. As you PACE: The 12-Minute Fitness Revolution 131 . The first three will feel easy. Do what you can and strive to give it a little extra effort each time you do it. Your intensity level should be moderate.Play around with this workout but be mindful of the basic features of your PACE workout. It’s one of my personal favorites. Outdoor Running: Distance Warm-Up 2 min Set 1 1/8 mile Set 3 100 yards Set 5 50 yards X min X min X min Set 2 1/8 mile Set 4 Recovery X min Recovery Done 100 yards Set 6 50 yards X min Exertion Recovery Exertion Recovery Exertion Recovery Exertion Exertion Recovery Exertion If you’re in good condition. you can start your first exertion period by running an eighth of a mile (220 yards).
I ended up losing 24 lbs. Then I started packing on the pounds – and I couldn’t get the weight off! I had tried what seemed like thousands of diets. Your local area and terrain will determine which works best.pacerevolution. Sears right now!” Margaret V. Outdoor Running: Timed Exertion Periods Warm-Up 1 min Set 1 2 min Set 3 60 sec Set 5 30 sec X min 20 sec X min 45 sec Set 6 Recovery Done X min 90 sec Set 4 Recovery X min Set 2 X min Exertion Recovery Exertion Recovery Exertion Recovery Exertion Exertion Recovery Exertion Like the distance program. my entire life until I turned 45. FL 132 www. right off the bat! Now I’m remembering the good old days! I’m so happy. “It’s a miracle. The last two sets should be sprints.practice a particular PACE workout consider different variations to keep it fresh. Loxahatchee Groves.. start at a low to moderate intensity and increase the level of intensity after each set.. you can make it more difficult by running faster or running uphill. After I retired. I weighed 121 lbs. Sears. I came to see Dr.com . I could kiss Dr. When you’re running outdoors.
I like to start and finish with a longer exertion period. Begin walking at a comfortable pace for a few minutes until your muscles feel warm and loose. Note: For treadmill programs. Having said that. Increase the pace and lengthen your strides into a brisk walk. it is easy and works well to increase the intensity after each recovery period by slightly increasing your speed. Use it. When on a treadmill. (Remember to wear proper running shoes with cushioned soles that absorb the impact of running. Here’s another option: After you’ve steadily increased your PACE: The 12-Minute Fitness Revolution 133 . Bear in mind that it’s easier to run fast or sprint when you’re outside. you have a lot of freedom. If you apply the basic features of PACE. allowing your body to adapt.Treadmill Treadmills are a good option if walking or running outdoors isn’t possible or convenient. experiment with this program and make it your own.) A sample treadmill PACE program will look similar to the outdoor. timed interval workout above – with a few slight variations. You can raise intensity via speed or incline at the touch of a button. You also have the option of holding on to the side rails if you feel winded. Start your first exertion period from this point.
speed over a period of maybe four to six weeks, drop back to your original starting speed but increase the slope and repeat the entire cycle with the higher slope.
Warm-Up 1 min Set 1 3 min Set 3 1 min Set 5 2 min X min 2 min X min 1 min Set 6 Recovery Done X min 2 min Set 4 Recovery X min Set 2 X min
Exertion Recovery Exertion Recovery
Exertion Recovery Exertion
Exertion Recovery Exertion
The elliptical trainer provides a high-energy, low-impact workout. This is a good option if you enjoy the feeling of running but don’t like the pressure and impact on your knees. Turning up the resistance on an elliptical triggers muscle growth in the quads and glutes (thighs and buttocks). At high levels it can be very demanding. Most elliptical machines give you the option of adding an upper body workout. To work your arms, focus on pushing and pulling the handles; for more of a lower body workout, rest your hands on the handgrips, turn up the resistance and push harder with your legs. After each recovery period, increase the incline so it takes more 134 www.pacerevolution.com
effort. You may want to hold on to the side rails for stability. Once you are used to this machine you can, for the last 2 exertion periods, run as fast as you can for 30 seconds each. You’ll definitely feel the burn in your thighs. One possible variation: Make each exertion period 2 minutes long. Your cumulative exertion will automatically make the last sets more difficult. Note: To help you run faster, put the weight in the balls of your feet and lift your heels slightly. You can also raise your knees higher.
Warm-Up 2 min Set 1 2 min Set 3 60 sec Set 5 30 sec X min 20 sec X min 40 sec Set 6 Recovery Done X min 90 sec Set 4 Recovery X min Set 2 X min
Exertion Recovery Exertion Recovery
Exertion Recovery Exertion
Exertion Recovery Exertion
Stationary Bicycle or Recumbent Bicycle
When I’m in the gym, these two are my favorites. Both are great for working the larger muscles like the gluteus, quadriceps and the muscles of the lower back. The stationary bike requires a little less effort, as your body is positioned over the pedals and your legs are pumping down. It also helps to improve your posture. Because both your hips and hands
PACE: The 12-Minute Fitness Revolution
support your weight, your spine is in a horizontal position and gets a stretch in the lumbar region. The alternating hip motion created by your legs, works the muscles of the lower back, which affect your posture. The recumbent bike is a good choice if you have edema (swelling) of the legs or problems with circulation. It also helps if you have lower back problems. When exercising on a recumbent bike, you’ll sit in a bucket seat and lean back against the backrest in a reclined position. The pedals on a recumbent bike are set horizontally in front of the seat, so your legs are straight out in front of you instead of below you. This puts less pressure on the joints, but makes resistance from the pedals a bit higher – giving you a more intense workout in a comfortable, natural position.
Warm-Up 2 min Set 3 90 sec X min 60 sec Set 1 2 min X min Set 4 X min 60 sec 2 min Set 2 X min Set 5 Done
Exertion Recovery Exertion Recovery
Exertion Recovery Exertion Recovery Exertion Recovery
This workout will challenge your endurance, so start at a low to moderate intensity. Increase the intensity as you progress. Feel the burn in your legs and take deep breaths making sure to exhale fully as the intervals shorten. After a few weeks, turn up the heat and try the following program. The intervals are a bit shorter, so you should focus on intensity and maximum effort.
Warm-Up 2 min Set 3 30 sec
Set 1 1 min X min Set 4 1 min
Set 2 X min Set 5 X min 20 sec Done
Exertion Recovery Exertion Recovery
Exertion Recovery Exertion Recovery Exertion Recovery X min 20 sec
Like outdoor running, you can vary your routines with both distance and time. To vary intensity, look for paths and terrain that go both uphill and downhill. You can use flat, straight-aways to work with timed intervals, increasing your intensity by going faster. Depending on your bike, you can also change gears to make it harder or easier to pedal. The workout is similar to outdoor running, except the exertion distances are longer to account for the speed of a bicycle. Biking is ideal if you’re overweight; it’s an exceptional fat burner and there’s no impact to injure joints. “My story is only beginning, but I’m so excited, I had to write. I was at my ideal weight 2 1/2 years ago, but then went through menopause and gained 26 lbs. despite constant attempts at modifying my diet and exercise routine. I only started PACE five days ago, have had three workouts on a stationary bicycle, and have already lost 3 lbs., 2 1/2 inches around my waist, 1 inch off my hips, 1 inch off my bust, and 1 inch off of each thigh. And my resting heartbeat has dropped by a full 10 beats!!” Gia B., Los Angeles, CA PACE: The 12-Minute Fitness Revolution 137
Outdoor Bicycle: Brief Measured Distance Program
Warm-Up 2 min Set 1 1 mile Set 3 1/2 mile Set 5 1/4 mile X min X min X min 1 mile Set 4 Recovery X min Recovery Done 1/2 mile Set 6 1/8 mile Set 2 X min Exertion Recovery Exertion Recovery
Exertion Recovery Exertion
Exertion Recovery Exertion
Outdoor Bicycle: Longer Timed Exertion Periods
Warm-Up 2 min Set 1 4 min Set 3 3 min Set 5 2 min X min 1 min X min 3 min Set 6 Recovery Done X min 4 min Set 4 Recovery X min Set 2 X min Exertion Recovery Exertion Recovery
Exertion Recovery Exertion
Exertion Recovery Exertion
As with all of these workouts, experiment. By now you understand that PACE is the dynamic or creative application of a few basic principles. As long as you achieve the basics during each routine, the exertion periods can be as long or as short as you like.
Just bear one thing in mind…
Keep Your Total Exertion Under 20 Minutes
I often refer to PACE as the “12-minute fitness revolution.” In my experience I’ve found 12 minutes of total exertion is enough to trigger the adaptive responses we’ve talked about. By “12 minutes of total exertion” I mean that all your exertion periods add up to 12 minutes. So if you do four sets of three minutes each, that’s 12 minutes of total exertion. While 12 minutes is a good PACE workout, you can certainly go beyond that if you like. Just keep your total exertion time under 20 minutes. You can do as many sets as you like, but the total amount of exertion for the workout should not go over 20 minutes. For example, if you did six sets of four minutes each, that would equal 24 minutes of total exertion. That’s a bit too long for a PACE workout. Why? It’s about fuel. As you’ve learned, your body changes its fuel sources. During the first few minutes, you’re burning ATP supplied by your cells. Then you switch gears and burn carbs from your muscle tissue. Finally, after about 20 minutes you start burning fat. Remember… you don’t want to burn fat during your workout. That’s why you never exceed 20 minutes of total exertion. After your PACE workout is finished, your body will replenish your muscle tissue by burning your fat stores. This fat burning goes on for hours after you finish, even while you’re sleeping.
PACE: The 12-Minute Fitness Revolution
Being a talented soccer player. When the two met. Carlos was trying to get back in shape after “letting it slide” for a number of years.PATIENT STORY Carlos Menendez Coach Scott. Scott felt like Carlos was a great candidate for PACE. In his “after” picture.com . Like many guys. Carlos was eager to get back in the game. of fat 140 www. Carlos looks about 10 years younger. And he responded to PACE quickly and with a lot of enthusiasm. Before After losing 50 lbs. my PACE-certified fitness trainer.pacerevolution. Carlos was very active in his 20s but fell out of his fitness routine when the demands of his career and family got to be too much. brought Carlos to our clinic after meeting him at the gym.
In that time. Carlos has been doing PACE for six months.As of this writing. he: • • • • Lost 50 pounds of fat Built 29 pounds of new muscle Raised HDL (good cholesterol) by over 65% Lowered triglycerides (blood fat) by over 10% Body Fat (lbs) 90 80 70 60 50 40 30 10 4/ 24 /2 5/ 6/ 7/ 9/ 4/ 3/ 20 185 180 175 170 165 160 155 150 3/ 4/ 22 /2 00 18 /2 23 /2 10 /2 /1 3/ 20 00 9 24 /2 00 9 00 00 00 PACE: The 12-Minute Fitness Revolution 09 20 09 09 Lean Body Mass (lbs) 9 9 9 9 10 4/ 5/ 22 /2 6/ 18 /2 9 7/ 23 /2 9/ 10 /2 3 /1 0 /2 00 00 9 00 9 00 9 09 141 .
pacerevolution.com .HDL (mg/dL) 60 50 40 30 20 10 0 Baseline 4-months 80 78 76 74 72 70 68 66 64 Triglycerides (mg/dL) Baseline 4-months 142 www.
they’re probably going to tell you to lift weights – right? But if you want real strength that you can use. our environment is no longer providing the challenges to our muscles that we were designed to get from our daily activities. Weight lifting is the best exercise for creating muscle bulk. forget lifting weights. it’s time to ask a related question: What about muscle strength? Your muscles have a problem very much like the problem I exposed with heart and lung strength. These problems are similar in two ways. If you go to the average gym today and tell the staff that you want to get stronger. And those machines with cables or rubber bands are even worse. you can’t count on conventional advice to solve this problem. Weight lifters look N PACE: The 12-Minute Fitness Revolution 143 . Second. but isn’t so good for building real strength that you can use.Chapter NINe Rebuild Real Strength ow that you are well on your way to building real strength and power in your heart and lungs. First.
increase of contractile proteins. Indeed when we look at practical strength tests we find that strength and hypertrophy are very much different and are produced with different training programs. or the increase in muscle cell size. Canada 1 strength trainers. The muscle development they work so hard for actually gets in their way. muscle size. is the prize of most body builders. There’s which builds muscular strength hope for the elderly.” but with a smaller increase in the Tom R. sarcoplasmic hypertrophy is achieved by exhausting the muscles to the point where 144 www. This is typical of most Nova Scotia. you focus on progressively increasing your challenge to continuously stress the contractile proteins. if you watch very hypertrophied bodybuilders play sports they’re unusually tight. Antigonish.pacerevolution. Fast and Youthful Muscle hypertrophy. clumsy and awkward.. But there are actually two forms of hypertrophy: one that leads to size but not strength. But big muscles are a cosmetic feature.impressive because they have created muscle hypertrophy. Sarcoplasmic hypertrophy is the rise of sarcoplasmic fluid in the muscle cell but with no increase in muscular strength. In fact. PACE encourages myofibrillar hypertrophy. and one that translates into real muscular strength you can use. “PACE Strength” Keeps You Nimble.com . the kind that builds real strength. To get there.2 While body builders may appear to have more size. This is typical of most body builders. Congratulations. “I loved the PACE book and Myofibrillar hypertrophy is the am into my second week.
You can further improve your functional strength training with PACE by making a few simple variations. Weight Training Doesn’t Train Anything… Except the Risk of Injury Rarely is muscle hypertrophy alone the goal of my training programs.3 Not what you want for longterm health. strength and competency you never imagined possible. independent. In this way you’ll not only make progress faster but you will ultimately reach a level of power. In this chapter I’ll show you how. and out of the nursing home until the day you arrive at the Pearly Gates. It’s one of the benefits activated every time you do PACE. In those uncommon cases progressive weight training to near exhaustion is the best tool for the job. Functional strength propels you out of bed in the morning and helps you carry out life’s daily tasks. And it never feels like a chore.they are fatigued and unable to move. is practical strength. And you can keep this level of confidence and fitness as you age. strength and mobility. Functional strength on the other hand. It’s not as hard as you might think. It’s what enables you to climb the stairs while you’re carrying four bags of groceries without injuring yourself. And as you get older. it PACE: The 12-Minute Fitness Revolution 145 . By the time you finish your first challenge you’ll feel exhilarated and recharged. functional strength keeps you mobile. If done properly. You can use your own body weight to focus your training on specific muscle groups. fast and youthful. As you are doing PACE you’re working on functional strength training. It keeps you nimble.
Long-term weight lifting creates strength. What you’re actually doing is conditioning your muscles to tense up. In all my years as a personal trainer. And much of it is still emerging. What’s more. your body isn’t designed for the mechanics of weight lifting patterns. In 2003. tension and size imbalances. malpositioned joints and sets you up for injuries.will cause your muscle to enlarge. fitness consultant and anti-aging physician I can’t escape one more very negative limitation of weight training – you’re not really training anything. For someone with low muscle mass. coach.pacerevolution. knees and lower back. And it’s certainly not the best way to build functional strength you can use. Aside from the widespread and well-known weight lifting injuries like torn muscles and trauma to the rotator cuff. But for many in my clinic. which is usually 120/80. surgeons at Yale-New Haven Hospital first discovered a potentially fatal danger for weight lifters. Blood pressure. elbows. tearing fibers and creating bloated hypertrophied muscle fibers in response. a welldesigned lower body resistance workout can help restore the lost muscle mass. the recurrent unnatural strain has produced too many injuries. This new muscle mass becomes dysfunctional because it’s disconnected from the central nervous system’s primary purpose of muscle control – to work with other muscles to move your body.com . more dangerous side to it. But even then it is best combined with some type of more functional strength training. unnatural patterns of movement. weight lifting has a darker. rose to levels of 300 146 www.
4 Keep in mind. An accomplished body builder can routinely bench-press twice their body weight or more. John Elefteriades: “Of the 31 patients.5 Their follow up results.” 6 Their discovery is tragic but not surprising. were summed up by lead surgeon and researcher Dr. – moving your body weight – is also the most effective way to strengthen ligaments and tendons. Pumping your muscles for the sake of size and not strength can lead to trouble. “Exercising” this natural function. published in JAMA. was followed up three years later with more evidence and a direct warning.e. Their study.or higher for people who bench pressed weights equal to their own body weight. 10 of them are dead. After seeing five young patients with heart damage following weight lifting. called aortic dissection. the Journal of the American Medical Association. PACE: The 12-Minute Fitness Revolution 147 . We weren’t designed for that kind of exertion. This time the Yale surgeons called for widespread heart screenings of anyone considering weight lifting. Nature designed your body to build and maintain muscle in response to the demands of your own body weight. This tearing of the lining of the largest blood vessel in the body is fatal unless treated immediately. i. bench-pressing their own body weight is considered to be a moderate challenge at best. for the average weight lifter. Repetitive heavy lifting to the point of exhaustion isn’t natural to our bodies. the Yale researchers concluded the intense pressure led to ruptures of the internal layer of the aorta. published in the journal Cardiology.
sleep disorders. chin-ups and calisthenics. 2004 Power Up New Muscle Strength With Nature’s Fitness Trainer Before the modern fads of aerobics. Alleviates lower back pain and increases lower back strength. a disease that affects bone fragility. physique. Strength Training for Seniors. 7. Increased bone mass and density to protect against osteoporosis. 5. After trying it all myself and testing and researching strength building for 30 years. 6. the best way to build the kind of functional 148 www. self-esteem and self-confidence. 4. push-ups. osteoporosis and depression. 2. these eight health enhancers turn on like a switch: 1. keeping you safe during daily activities. Muscle strength is increased and muscle loss is prevented. Lower resting blood pressure.pacerevolution. going to the gym used to mean boxing.com . 8. wrestling.Turn on the Top 8 Benefits of Strong Muscles Once you combine PACE with a strength-training program. The American College of Sports Medicine. Reduction of symptoms associated with Type II diabetes: depression. 3. Improves functional flexibility and strength. cardio and weight lifting took over and created the commercialized modern gym. Improves personal appearance. Reference: Ross J. Reduction of body fat.
Green Berets Mark P.S. metabolism and immune “I am now completing my ‘rookie function. The Greek word “calisthenics” comes from “kallos” for beauty and “thenos” for strength. and they improve bone density. They employ positions and motions that you use to move your own body.. you will be building real muscle strength. PACE: The 12-Minute Fitness Revolution 149 . The good news is that you are already addressing muscle strength with PACE. You can do calisthenics whether you’re on the road. Practiced over time. I owe most of that to PACE.strength that you use in normal daily activities remains exercises that use your own body weight. in the office. In this way they mimic the challenges that we were designed to face but now lack in the modern world. Because all my PACE programs employ your body weight in natural movements. Bodyweight exercises are a type of “functional exercise” because they train function or real world use. It’s the perfect “anytime. you could call most functional. you can exercise multiple muscle groups. Liberty. MO and Navy Seals. anywhere” exercise. bodyweight exercises good old-fashioned calisthenics. This recent trend in muscle strengthening science – away from weight training and toward body weight exercise – is really not new at all but simply returning to an earlier more natural and wiser method. No special or expensive equipment is necessary and with a few simple maneuvers. or at home. With a little variation you can use different calisthenics to challenge different muscle groups in functional patterns to generate considerable muscle strength.” for the U. In fact. they make it easier to perform routine physical tasks. They have long year’ as a cop and at 60. I am fully been at the core of the able to handle the daily rigors of the strength-training program job.
This makes performing everyday physical activities less challenging. leg lifts. Strengthening your muscle capacity creates positive muscle adaptation. As we get older. By increasing the size of your muscles. such as calisthenics. begin slowly. often requiring the assistance of walking aids and wheelchairs.As with any exercise program. especially those needing to recover from heart disease. you also improve your stamina and stability. You’ll need to build up your stamina by starting slowly and increasing your endurance. Here’s How You Do It: More Power and More Strength in 3 Easy Steps PACE gets results by adding a progressive element to your 150 www. upper body rotations. and hurdle steps.com .pacerevolution. you should see results if you remain consistent and stay with the program. In just a few weeks. is your best approach to muscle conditioning. muscle wasting causes us to lose the ability to move our bodies. I like to begin with several repetitions of arm circles. Speed Your Recovery From Heart Attack and Heart Disease People of all ages benefit from muscular conditioning. Using a functional resistance-training program. Moving your body through these physical motions will prevent injury by loosening joints and tendons.
you time yourself again and shoot for doing it a little faster each time. riding a bike or running on a treadmill. As soon as you are able to get going again. How long did it take you? Twenty minutes? Forty minutes? An hour? It doesn’t matter. Calisthenics are no different. pick up the count where you left off. If you need to take a break that’s fine. You do 30 without a break. Now… you’re done. Time yourself. You stop and rest. As long you time yourself and do 100 of each. Start by selecting three calisthenics or body-weight exercises. Next time. You start with jump squats. My favorite strategy is simple: Time yourself and try and do it faster next time. I like to start with: • Jump Squats • Jump Pull-Ups • Push-Ups When you’re ready. You keep going in spurts until you finish. You do 30 more then rest. Then you start your jump pull-ups.workout. Now here’s the progressive element of this training program. It doesn’t matter if you’re walking. This is a simple yet very effective way of doing PACE with calisthenics. coordination and new myofibril growth. You do the same with push-ups. You’re working all the major muscle groups in a way that promotes strength. And PACE: The 12-Minute Fitness Revolution 151 . You do another 40 and then rest again. do 100 repetitions of each. Here’s an example: You look at your watch or use a stopwatch.
see below. Try choosing one routine from each category below to make a new challenge. You are more likely to make progressive changes if you keep a detailed report. For new challenges.pacerevolution. try doing wall push-ups or knee push-ups. 152 www. 100 repetitions There are infinite possibilities here. But you can use others. Be patient and be diligent. It doesn’t matter how long it takes.com . I have had a lot of success with the program. The first time I did this routine it took me about 15 minutes: Four minutes for the jump squats. You’ll be able to monitor your progress more effectively. 100 repetitions • Crunches. (If you get too tired doing normal push-ups. especially at the beginning. FL For descriptions of the exercises. Here’s an example: • Alternating Lunges. 100 repetitions • Dips.. Boynton Beach.) Looking for variations or new ideas? The three exercises mentioned above work brilliantly together. combine with other calisthenics mentioned in this chapter. Remember: take it slow. you’re using the PACE techniques of progressivity and acceleration. It’s helpful if you record your heart rate at each stage too.by challenging yourself to do it slightly faster each time. “I love PACE. make note of how long it takes to do each exercise. My clothes are big on me!!! Yippee!” Sharon B. 4 minutes for the jump pull-ups and 3 minutes for the push-ups… and about 4 minutes of rest in between.
In our native world they would bear the biggest challenges but are the most neglected in our modern world. These muscles are: • Quadriceps on the front of your thighs. They provide your foundation and you should focus on strengthening them first. PACE: The 12-Minute Fitness Revolution 153 . • Hamstrings on the back of your thighs. These muscles are bigger and meant to be stronger. PACE keeps you functional in these key areas: MOVE Climb stairs Walk about CARRY Luggage PICK UP Children Boxes GET UP Out of bed ENDURE In the cold wind On endless shopping trips Groceries Packages Out of the car In the hot sun Off the couch On long travels Run for cover Supplies Lower Body Strength: Your Key to Life-Long Mobility Here’s another point you are unlikely to hear from your gym: when it comes to restoring your native strength. Your three biggest muscles work to flex and extend your hip joint. your lower body needs more attention than your upper body.Stay Independent and Mobile as You Age 3 No Wheelchairs 3 No Dependence on Others 3 No Assisted Living Facilities Don’t give up control over your own life. • Gluteus muscles in your buttocks.
exhale.pacerevolution. From this position. At the end of the inhalation.Four of the best exercises for these muscles are: • Hindu Squats – Stand with your feet shoulder-width apart. turn the wrists up and make a fist. palm side up.com . Let your arms fall to your sides and touch the ground with the tips of your fingers. This brings you back to the starting position: standing straight up with your arms extended in front of you. your elbows should be behind you with both hands in a fist. hands open and palms facing down. Continue exhaling and let your arms swing up as you stand. parallel to the ground with your hands open and palms facing down. As you pull back. Inhale briskly and pull your hands straight back. 154 www. Extend your arms out in front of you. bend your knees and squat.
(I do 500 every other day…) • Alternating Lunges – With your hands on your hips. recover and do another set. take a step forward with your right leg until your front knee is bent 90 degrees and your back knee almost touches the ground. Repeat until you feel winded. Once you’re conditioned. Push off from your leading foot and return to the starting position. you’ll be able to do 100 repetitions in a set.Repeat at the pace of one repetition every four seconds. Repeat with your left leg. PACE: The 12-Minute Fitness Revolution 155 . Rest. Once you are comfortable with the form. you can increase your speed to one squat per second.
Simultaneously. feet together. extend arms and reach overhead. arms at sides. • Jump Squats – With body crouched. Return to standing position. Repeat. Bring your arms forward. quickly straighten legs and jump upward as high as you can. head straight and level. After landing.pacerevolution. parallel to the floor. Repeat. squat as far as possible.com .• Squats – With feet shoulder width apart. without losing your balance. 156 www. quickly return to original position. Begin with these muscles and work them first if you want to maximize the effect on your total body strength.
and mechanics of motion. • Leg Levers – Lie on your back. raise your head and feet slightly. legs six inches off the ground. The four best floor exercises for concentrating on your abdomen include: • Crunches/Sit-Ups – Lie on your back. hold. Repeat. Lift legs another foot higher. return to starting position. posture. Functional strength is supported by building powerful core muscle groups to improve your breath. PACE: The 12-Minute Fitness Revolution 157 .Easily Maintain Rock-Hard Abs and Wipe Out Lower Back Pain To prevent pain and injury in the lower back. and repeat. you must have strong abdominal muscles.
• Back Flutter Kicks – Lie on your back. raise legs a few inches off ground. Spread legs apart and then bring them together.pacerevolution. 158 www. Repeat.com . Repeat. • Scissors – Lie on your back. and alternate each leg 2 to 3 feet off ground.
The best exercises for building upper body strength include: • Push-Ups – Lie face down. PACE: The 12-Minute Fitness Revolution 159 .Pump Up Your Chest and Arms Without Going to the Gym You build practical strength by engaging in a full range of motion activities. Challenge your upper body by using your own body weight. Straighten your back and place feet together. To prevent injury. Lower yourself until you almost touch the ground. focus more on your back than your chest and arms. like lifting heavy packages or moving furniture. will be easier as your muscles build useful strength. Place hands a little wider than shoulder-width apart. Everyday activities.
Start standing up and then lean against a wall with your hands out. To make it more challenging find something lower like a desk or bench.com . Lower yourself until you almost touch the ground. 160 www. Place your hands parallel with your shoulders and a bit wider than shoulder-width apart. Repeat.• Wall Push-Up (Modified Push-Up) – This exercise is great for people who are not able to do a regular push up. Now press your body back to the starting position. Extend your arms until your arms come close to locking out. • Knee Push-Up (Modified Push-Up) – Start with your knees on the floor and your feet up. Now with your hands at shoulder length apart lower yourself toward the wall.pacerevolution.
which strengthens the back and biceps. PACE: The 12-Minute Fitness Revolution 161 . Palms face toward you to do a chin-up. Return arms to starting position. Repeat. • Pull-Ups – Palms face out for a traditional pull-up on a bar to strengthen middle back muscles. Raise arms and legs off floor and sweep arms back to your thighs (similar to a breaststroke). Stretch your arms in front of you.• Arm Haulers – Lie on your stomach.
• Jump Pull-Ups – Same as above except you start with your feet on the floor. Your hands are on the bar as you would for a normal pull-up. but with your knees slightly bent. middle back and triceps. Repeat. two chairs or two desks. while putting one hand on each object. Jump up with your legs and pull yourself up at the same time. Slowly raise yourself. Pause.com . Lift feet off ground. • Dips – Use parallel bars. 162 www.pacerevolution. Slowly lower yourself until elbows are at 90-degree angles. Jumping with your legs gives you more power and lets you do more repetitions than if your body were hanging from the bar. Excellent exercise for chest.
Repeat. arms extended to your sides and parallel to the floor. turn your upper body. Keep arms and legs straight but not locked. and bring the fingers of one hand to instep of opposite foot. raise your other arm to ceiling. toes slightly pointing outward. PACE: The 12-Minute Fitness Revolution 163 . head straight and level. Bend forward at your waist.You can alternate with these other bodyweight exercises: • Instep Touches – Stand with feet shoulder-width apart. Simultaneously.
rise up on your toes.pacerevolution. head straight and level.• Knee Bends – With feet almost together and arms at sides. and return to original starting position. without stopping. bend your knees to lower your body. When thighs are parallel. while simultaneously swinging your arms forward. Repeat. Your arms will be parallel to the floor in front of you. 164 www. remaining perpendicular to the floor. with fingers together and palms facing down and back. Reverse this motion.com .
Think of a long-distance jumper right before he launches himself… like a gazelle darting through the bush. which provides you with the “getting up” and “climbing” ability. Stand facing the box with your feet a bit wider than shoulder-width. Repeat. faster sprints and farther throws. • Tuck Jumps – This movement is basically a jump into the air as high as you can while bringing your legs in and your knees up to your chest. Stay on the ground for as little time as possible before repeating. keep your knees slightly bent and your arms at your sides. a bench or a piece of gym equipment that provides a “step up” of several inches up to a couple of feet. power and range of movement – especially in the lower body. Remember to land soft on feet and spring back into the air. plyometric exercise enhances the nervous system and allows for higher jumps. powerful movements. Stand with your feet shoulder-width apart. Jump up bringing your knees up to your chest. step back down to the ground. • Bounding – This movement resembles a big leap while running.Or you can try a few of these plyometric exercises. don’t jump back down. Land on balls of feet and repeat immediately. Start PACE: The 12-Minute Fitness Revolution 165 . Plyometrics training is designed to produce fast. • Jump to Box – In this exercise a “box” can be a platform. plyometric exercises build strength. Used for athletic and sports performance. Don’t pause or wait too long in your squat position before jumping. Lower your body into a half-squat position and immediately jump up onto box. After you jump. Applied to PACE and functional strength. Your feet should land softly on box.
If done effectively. Hop forward using both feet and land in second ring right in front of you. Champaign. Science and Practice of Strength Training. you land in the rings. IL. move your right arm forward. Rest and repeat. Now hop to the left and land in the ring to your left side. you’ll see improvements in your stamina and appearance. 2 Ibid 166 www. slow down. you will transform your body through the power of calisthenics.) If you feel any dizziness. Repeat with the other leg and arm. By doing a regular calisthenics routine. shortness of breath or pain.com . When you’re ready. Finish by jumping to your right to land in the ring you started in. Do not over-exert yourself. As you push off your foot. Human Kinetics. Endnotes 1 Zatsiorsky VM. (See Appendix A. At the same time. • Bounding with Rings – Same as above except that you put rings on the ground. 2006. • Box Drill with Rings – This movement involves jumping from side to side with 4 rings placed in the form of a square. forcefully push off with the left foot. Start by standing with your feet slightly wider than hip-width apart in the first circle. refer to your PACE video. Kraemer WJ.by jogging to gain forward momentum. Think of an exaggerated running motion and focus on your push-off and air time. Note: For demonstrations of the plyometric routines.pacerevolution. which are 3 to 4 feet out on either side. Now jump backward to land in ring behind you.
PACE: The 12-Minute Fitness Revolution 167 . Weightlifting Death Risk. Cardiology. Tranquilli MA. et al.107:103-106 6 Gramza J. Weight Lifting and Rupture of Silent Aortic Aneurysms. 2003. et al. Hatzaras I.290(21):2803 5 Hatzaras I. Tranquilli M.3 Ibid 4 Elefteriades JA. Jul 18. 2007. 2006. ScienCentral. Weight Lifting and Aortic Dissection: More Evidence for a Connection. JAMA. Coady PM.
During that first consultation we did a round of blood testing and talked about a plan of action.pacerevolution. After the holiday break he returned in January of 2007 to start PACE. In just three months. Rik’s progress was swift and dramatic. He showed an immediate interest in PACE and felt like it could work.com . Rik: • Lost 48 pounds of fat • Built 24 pounds of new muscle • Lowered his triglycerides (blood fat) from 470 to 256 140 130 120 110 100 90 80 70 60 1/ 20 1/ 07 Body Fat (lbs) 2/ 20 1/ 07 3/ 20 1/ 07 4/ 20 1/ 07 168 www.PATIENT STORY Rik Pavlescak Rik came to my office in December of 2006 and told me he felt okay in general but had trouble losing weight and keeping it off.
160 150 140 130 120 110 100 Lean Body Mass (lbs) 1/ 1/ 20 07 500 450 400 350 300 250 200 150 Tryglicerides (mg/dL) 2/ 1/ 20 07 3/ 1/ 20 07 4/ 1/ 20 07 Baseline 2-months PACE: The 12-Minute Fitness Revolution 169 .
Rik is another example of PACE delivering fast results.pacerevolution.com . less fat 170 www. Rik Before Rik with 48 lbs. His pictures tell the whole story.
And. your ancestors didn’t fret about fat or count PACE: The 12-Minute Fitness Revolution 171 P . tasteless food. I’ll show you how to quickly hit and maintain your ideal weight. raw vegetables and sweet fruits. We are simply born into it.Chapter teN Stay Lean for Life Power Your PACE With Foods You Love ACE naturally burns fat. all the bird food. As you’ll discover. builds muscle. expands your lungs and bulletproofs your heart. And once again the modern medical establishment and popular media failed to recognize the real problem and prescribed the wrong solutions. It happened without our full knowledge or consent. tofu burgers and low-fat garbage that tastes likes cardboard are no better than the other unnatural processed junk food they are designed to replace. It’s all substitute food when what we really need is simply the same stuff we always ate for many millennia – I’m talking about real food: salty red meats. the modern world changed our eating habits as well. you won’t have to suffer through one more day of bland. But each one of these natural capacities comes faster and easier when you start eating the foods you were born to eat. fresh eggs. just like with our routine physical challenges. In this chapter I’ll put these myths to rest. Once again. In fact. fish.
calories. They enjoyed naturally lean and muscular bodies by following their instincts. You can too. It’s easier than you think.
Fat Loss Myth #1: Counting Calories Is the Best Way to Burn Fat
Doctors and nutritionists would have you believe that counting calories is the only way to lose fat. How many times have you heard this misguided advice? • Calories in, calories out… that’s all you need to worry about. • If you consume more calories than you burn, the rest turns to fat. • The best way to burn calories is aerobic exercise. There’s only one problem. Their theory seems to make sense but it almost always fails when you try to apply it in the real world. It just doesn’t work. Your body is not a machine. It’s a living, sentient being that has its own “intelligence.” It reacts to what it judges its environment to be. It decides on its own how to use the calories you consume. I propose that excess calories do not automatically turn to fat. Of course, some people just eat way too much. If you’re trying to lose fat, such over consumption will obviously get in your way. But for most people trying to lose weight that’s not the problem. And for the majority of people, I tell them: If you want to lose fat and keep it off, forget about calories. You may be surprised to hear that. It may sound like a contradiction. Let me explain why I believe counting calories is not necessary or even 172 www.pacerevolution.com
very helpful in losing fat. I will show you in the same way I learned – from a patient’s story. This point is one I was regrettably slow to learn. I thought it violated the laws of thermodynamics, so I had to be beaten over the head with it before it finally sank in.
Eating Fewer Calories and Getting Heavier By the Day
A young woman came to my clinic about 17 years ago. We’ll call her LS. She was 5΄ 2˝ and weighed 170 pounds. She had been trying to lose weight for two years but said, “No matter how little I eat, my weight just keeps going up.” When I asked her about exercise, she insisted, “I work as a waitress and I’m on the run for 10 hours a day. And I’m up to working out 5 times a week.” I told her to cut her calories to 1600 and see me in 2 weeks. She did this diligently and brought me a complete record. Her weight went up by 4 pounds. I told her to bring down her calories to 1400 per day. The result? She gained four more pounds. I cut her to 1200 then 1000 calories and again she gained weight. Now she lacked energy, “I’ve tried 11 years of weight loss diets and nothing seemed to work. I’d take off the weight and once I stopped the diet, my weight would creep up again. I went to see Dr. Sears and his weight loss program was so easy, I adapted quickly. I was wearing an extra, extra large and now I wear a medium. I weighed 210 lbs. and I now weigh 170 lbs. Everyone has noticed my weight loss and I’m so full of energy that I’m doing things now that I couldn’t do before.” Barbara S., Boca Raton, FL
PACE: The 12-Minute Fitness Revolution
couldn’t make herself go to the gym anymore, and was feeling depressed. She still wanted to lose weight. So… I told her to cut her calories to 800 and see me again in 2 weeks. I never saw her again and she didn’t return the calls from my office. If I could, I would apologize to her and tell her what we did wrong.
Sticking to the Wrong Strategy for Weight Loss
You have probably heard that conventional diets don’t work. History has shown that 5 out of 6 people who try to lose weight fail. And more than 90% of those who do succeed in losing weight gain all the weight back within 2 years. When you consider the flawed strategy these diets use, this is no surprise. It’s exceptionally difficult to stay healthy and achieve and maintain your ideal weight by starving yourself thin. Even if you could do it, it would eventually rob you of the very things that make life sweet. Losing weight has been so hard because you have the wrong tool for the job. If you drop your calories too low and go hungry – forcing your body to lose weight – your body will fight you in this effort. Remember, your body has a built in “intelligence.” It reacts as if you are starving and will do everything it can to preserve your fat. And when you lose weight through starving yourself, you also lose important muscle, bone and even vital organ mass. Your body has mechanisms for setting your weight at where it 174 www.pacerevolution.com
wants it to be. It is similar to the way you set your house temperature with your thermostat. So the right tool for the job is one that changes your set point. The good news is that you can change the controls for your set point. But they’re not the diet and exercise that we used to think. They involve eating differently – not necessarily eating less.
Pushing 5,000 Calories a Day and Still Dropping Pounds
At about the same time that I was becoming perplexed over why my patients were not responding to a low-calorie diet, I encountered a patient at the opposite extreme. We’ll call him ST. ST also weighed 170 pounds, the same as LS, the young lady who couldn’t lose a pound of fat from a low-calorie diet. But ST wanted to gain weight. His trainer had told him to eat as much protein as possible. But he hadn’t gained a pound. When this didn’t work, he added more protein. He kept adding more protein until he came to see me. Frustrated, he said, “Doc I’m up to eating like a pig 6 times a day. I’m stuffed all the time and I can’t gain a pound.” When I looked at his food log, I could hardly believe it. He ate a dozen egg whites a day. He ate 24 ounces of steak at a time, sometimes twice a day. He drank a 40 oz protein shake twice a day. And in between meals, he would scarf down 36 oz of canned tuna and pure protein snacks. When I totaled the calories, he ate between 4500 and 5000 calories a day for the previous 12 weeks. And he lost 6 pounds.
PACE: The 12-Minute Fitness Revolution
I thought exercise might explain it. But he said, “No Doc, I’m doing very little. I go to the gym 3 times a week but I don’t do cardio and I’m out of there in 20 minutes. I don’t want to burn the calories…” At first, I thought it must be the difference in the rate these two individuals burn calories at rest. This is called Basal Metabolic Rate (BMR). But to account for such a dramatic difference, the BMR would have to vary by more than 500%. But research shows only a marginal variation in a person’s BMR. Nowhere near that magnitude. Clearly, something else was at play… What ST had done was discover by accident the most important principal of healthy weight loss. To make weight loss relatively easy and healthy you must over-consume protein. I mean you must eat more protein than your body is going to use. Why do this? Because this is what throws the metabolic switch. It tells your body that times are good. When times are good, it doesn’t need the stored fat. It can now burn that fat for other things.
Fat Loss Myth #2: Eating Fat Makes You Fat
For 30 years, the American Heart Association, the modern food industry and the media have been telling you the secret to fat loss is a low-fat diet. This is a dangerous mistake. For years, a handful of us in medicine have been telling you the opposite – that dietary fat is not the problem. And when you eat low-fat, you inevitably eat more carbohydrates and inadvertently
sacrifice the most important nutrient, protein. This is a prescription for losing vital muscle and turning your body into flab. All along, we’ve had a growing body of medical studies backing up our claims. But the governmental organizations have stubbornly clung to their low fat hypothesis and the media has failed to recognize the mounting evidence against it. But over the last few years, that has finally started to change… In 2003, The New York Times Sunday Magazine ran a cover story entitled “What If It’s All Been a Big Fat Lie?” The article said the American medical establishment’s worst nightmare had come true – not only had they been wrong about what constitutes a healthy diet, but their recommendations had made the problem worse… and their critics had been right all along. Let me be clear: eating a low-fat diet not only makes you fatter, but also puts you at risk for a slew of medical problems, from the onset of diabetes to heart disease and stroke. “As a former long distance runner, I am thrilled with PACE. The sprinting workouts have allowed me to keep running and injuryfree. The definition in my muscles and the fact that I am not muscle wasting any more, contributed to an increase in fitness. I now have a better understanding of what it means to be fit. PACE is my cardio program. It requires less time and really delivers. Thank you for sharing this wonderful training program.” Linda O., East Greenwich, RI
PACE: The 12-Minute Fitness Revolution
My clinic is full of patients who used to take multiple medications and now take none. It’s the diet we were eating – without the help of modern medicine – for eons. The good news is you can start eating the foods you like.pacerevolution. cereals and whole grain breads. There is still much to be learned about nutrition.Enjoy the Food You Were Designed to Eat The New York Times Magazine article was largely correct. their high blood pressures resolve. their pain of arthritis vanish and their diabetes reverse. these men and women see their cholesterols and triglycerides drop. Hundreds of medical studies have shown that the low fat. I’ve seen them make the transformation from fat and sickly to lean and healthy. Our Wellness Research Foundation has collected compelling scientific evidence that not only the modern epidemic of obesity but many “modern” diseases are either caused or worsened by following the diet that you’ve been told was healthy. Along with becoming lean. You can eat the things your father probably told you would “put hair on your chest” decades ago – like steak and eggs! I’ve helped hundreds of my own patients use this approach. But one thing is becoming increasingly clear: The best diet is the diet that we instinctively want to eat. If you want to burn fat. highstarch diet advocated by so many has made Americans fatter and sicker.com . you have to forget about tofu burgers. 178 www.
Perhaps even more convincing. The record is clear.org Weston A.1948 PACE: The 12-Minute Fitness Revolution 179 . Weston Price. Early man preferred animal flesh. Many of these cultures survived unaffected by the modern world into the 20th century. primatologists believed most other primates were vegetarians. He studied 14 remaining hunter-gatherer cultures. Photo © Price-Pottenger Nutrition Foundation www. Of particular note is the work of Dr.price-pottenger. is the data from indigenous cultures. This was cited as a reason for people to swear off beef and eat bean sprouts instead. regularly hunts down and consumes animal flesh. I still see this claim being made but we now know it to be false. The meat is very highly prized with the highest-ranking members consuming their fill first. Anthropologists studied and recorded their dietary habits. His whole culture was built around acquiring and consuming meat. Most other primates regularly eat insects. Man’s closest living relative. They show a preference for the fat and the organs of their prey. When all those vegetarian books were so popular back in the 60s and 70s.What Did Your Ancient Ancestors Really Have for Dinner? The earliest evidence of the diet of early man comes from fossils. And we can go even further back in time. Price 1870 . forage for small animals and routinely hunt down and eat any game they can kill. He traveled throughout the world meticulously documenting their lifestyles. the chimpanzee.
Here’s a summary of his findings: • • • • He also found no vegetarian cultures.He discovered two very remarkable features in every culture. Dr. One.” 1 The fact that native pre-agricultural societies universally ate more protein than the average modern diet surprises my patients. Cordain concluded: “… this high reliance on animal-based foods coupled with the relatively low carbohydrate content of wild plant foods produces universally characteristic macronutrient consumption ratios in which protein intakes are greater at the expense of carbohydrate. They have read that we eat too much protein. Cordain also found hunter-gatherers relied on animal products as their main food source.pacerevolution. often reserved for the privileged. Organ meat was most coveted. Two. An extensive study of the health of native people was conducted by Dr. they all prized and ate meat.com . Loren Cordain. Dr. Cordain is an expert on primitive dietary habits and a professor of exercise physiology at Colorado State University. Hunted game or fish was highly valued. Game was their principal source of protein and fat. they were universally lean and lacked the modern constellation of diseases. Animal foods made up 50-65% of the societies’ diets. He examined the diets of 229 of the world’s remaining native societies. There was not a single vegetarian culture. 180 www.
obesity or heart disease. For instance. the Masai of east Africa who live on raw milk. What’s more. cattle meat and blood and organ meat appeared to completely lack dental cavities. The Biggest Meat Eaters Don’t Get Fat Politically correct or not. when taken together. makes one conclusion undeniable: A low-fat vegetarian diet has never been the natural diet of man. They live along the banks of the Nile River and live mostly on fish and shellfish.” Jim W. TX PACE: The 12-Minute Fitness Revolution 181 . For millions of years man has eaten meat. the healthier it appeared. heart disease or cancer in 15 years. One western physician who lived among them reported to have never seen a single case of obesity. I try to tell everyone I can about it. Plano. I even jot down your URL and give it to complete strangers that I meet. “PACE is outstanding. The truth is the exact opposite. meat was universally prized in every primitive culture. Among the healthiest of all native groups studied are the Dinkas.. the more meat an indigenous society ate. Keep up the great work.Pre-Agricultural Diet Carbs 31% Protein 31% Fats 38% Typical American Diet Fats 35% Carbs 49% Protein 16% The evidence.
The record of native people in the Illinois and Ohio River valleys also demonstrate the health consequences of agriculture. height.000 years ago.com . a fourfold increase in iron-deficiency anemia … [and] a threefold rise in infectious disease.pacerevolution. 1150 … these early farmers paid a price for their new-found livelihood. Skeletal relics can show the age. Hunter-gatherer skeletons in Greece show that the average height was about 5΄9˝.” 2 182 www.D. Even today. There was a gradual switch from hunting and gathering to farming. Until the advent of agriculture. and the state of health of an individual. But not in the way you might think. the farmers had a nearly 50% increase … in malnutrition.000 B. Compared to the hunter-gatherers who proceeded them. the Greek population has not fully regained the height of their primitive predecessors. Farming could support a larger population. Archaeologists have found that farming communities were more malnourished and disease ridden than their hunter-gatherer predecessors. This was the start of the Agricultural Revolution. “Archaeologists have excavated some 800 skeletons that paint a picture of the health changes that occurred when a hunter-gatherer culture gave way to the intensive maize farming around A. Archaeologists can identify the Agricultural Revolution in the fossil record. – Back to the Dawn of High Carb Diets Beginning about 15. illnesses.C. weight. Quality was traded for quantity. some people began to domesticate plants and animals. when Greeks suddenly shrank to a mere 5΄. gender.Set the Time Machine to 10. Human remains tell the tale.
you can blame the commercial interest of food producers or slick Madison Avenue marketing but for one reason or another. When hunter-gatherers switched to farming. ‘What on earth have you been doing? You look so good!’ For the first time in my life. farmers do not consume high amounts of protein.. corn. Other staple crops like potatoes. and rice are all over 90% carbohydrate. the sudden rise in the modern constellation of diseases did not go unnoticed. “Dr. Malnourished farmers were more susceptible to disease. The incidence of malnutrition and diseases rose in every case I can find. Of course. their fat and protein intake went down and their carbohydrate intake went up. The record is consistent. Farming communities no longer receive the range of nutrients that hunter-gatherers had. I am very happy with the way I look now. There are no other crops. wheat. She was amazed and said.” Theadora W. Wellington. In the middle of the last century. FL Fat Is Wrongly Blamed for Making People Fat You can blame a reductionist view of health. And. the cause of the problem was misread. I’m looking forward to the future. Sears helped me go from a size 16 to a size 10. Even the soybean often touted for is high protein is still over 80% carbohydrate. it began to be identified as the modern plague. I actually have a waist! My neighbor hadn’t seen me in 3 months and could hardly recognize me. PACE: The 12-Minute Fitness Revolution 183 .Farmers always grow high-carbohydrate crops.
” The publication advised that Americans drastically cut their dietary fat intake. Insulin is secreted in response to carbohydrate. 184 www.Without real evidence. The hormone insulin controls fat. Eat more carbohydrate and you will secrete more insulin and build more fat all other things being equal. fat was identified as the culprit. Your body controls fat building. Endocrinology or the study of hormones was not considered. High amounts of sugar became a common additive.” fat was the cause of illnesses sweeping the nation. Fat in the diet. In response. It was not known that native diets consisted of more fat than modern diets. the food produced was bland. the food industry quickly produced a slew of “low fat” products. In 1984. Researchers at the University of Texas Southwestern Medical Center found a protein in cells called ChREBP. is neutral. It converts excess dietary carbohydrates into fat stores.pacerevolution. Scientists have even recently identified the cellular machinery that turns carbohydrates into fat. Hormones are used to set the controls. If we can divorce ourselves from the prejudice about fat. in contrast.com . George McGovern led a Senate Committee that released its “Dietary Goals for the United States. Big Mistake: Americans Abandon Fat and Go Carb Crazy In 1977. according to the “Dietary Goals. NIH announced that Americans must cut their fat intake. The National Institutes of Health jumped on the “ban fat” wagon. And. But without the tasty fat. How much insulin do you secrete in response to a fat-laden meal? Zero. the endocrinology is really quite simple.
If you deprive yourself of animal fat. Eating cereal they claimed would solve the problem. When Kellogg and other early proponents of cereals started their health farms. Some of the most severe testosterone deficiencies I’ve encountered were in men eating a very low-fat diet. Cereals were cheap to produce and could be sold at a huge profit. there might be a twisted kernel of truth. Excessive intake of carbohydrate is the central dietary problem in my patient population.Americans replaced fat with refined carbohydrates and sugar. Cholesterol is the building block for testosterone. But there is another problem emerging from the low fat advice: The lower fat intake itself can be detrimental to your health. your testosterone will go down. the amount of calories from refined carbohydrates increased… dramatically. they preached that modern society was oversexed. And. PACE: The 12-Minute Fitness Revolution 185 . The amount of calories from fat in the American diet decreased. depression. As bizarre as this and the other inflated and unsubstantiated claims were. Your Body Needs Essential Fats Every 24 Hours A huge problem with low fat is that it also means high carb. they had gotten this advice from their physicians. Often. I’ve seen evidence for this first hand. Testosterone deficiency has the worst kinds of consequences for men (impotence. obesity and fatigue to name a few).
3 The State University of New York at Buffalo also reported that low-fat diets cause health problems. I receive compliments all the time. Over the course of about 10 months. The fat-soluble nutrients like vitamins A. What was caused by 10-millennia of farming and worsened by weak science and bad advice can be fixed by you alone. I lost 15 lbs. The study found low-fat diets were associated with 20% lower calcium absorption than higher fat diets. which is not an outcome I expected from exercising. and K and coenzyme CoQ10 cannot be absorbed without fat.” Alison H. The researchers found that people who eat low-fat diets develop weaker immune systems. I feel great and love to go to the gym for my 1520 minute routine. it’s simple. My body is toned and looks better than it’s looked in years.. “I love the PACE. It works. I would and do recommend this program all the time. You will 186 www.pacerevolution. Salisbury. Follow a few simple rules for selecting your food. without changing my diet.One study published in The American Journal of Clinical Nutrition found that low-fat diets affect calcium absorption. D. I even sing better after my routine. MD Ditch the Modern Diets and Get Back to Your Native Fitness The good news is that fixing this mess is not as hard as you might think.com .4 A certain amount of fat is critical to absorb vitamins. takes very little time and has great rewards. E. I have great energy and love the way I look.
find a guide to selecting healthy “real natural” foods in this book. You will be able to eat better tasting foods and feel more satisfied. One of the most recent studies has proven that the incorporation of lean meat into the diet helps reduce cholesterol levels. When they switched to the high-carb diet they experienced a rise in blood sugar levels and a worsening of their diabetic condition. The researchers found that high-protein diets boost antioxidant levels.5 Numerous studies have proven that low-carbohydrate diets improve diabetes.7 An alarming report out of Stockholm University has raised even more debate about carbohydrates. The higher the protein consumed. One important study analyzed diabetic patients. The people first ate a low-carb diet with 25% of calories coming from carbohydrates. During the low-carb diet the people experienced a significant drop in blood sugar levels. After 8 weeks.6 The Journal of Nutrition published a German study that proved the importance of protein. A number of studies have also been done concerning lean meat and cholesterol. the higher their antioxidant levels became. The report. Both lowered bad LDL cholesterol and raised good HDL cholesterol. By the way. Low protein consumption actually seemed to induce the oxidative effects of free radicals. it didn’t matter whether it was white meat and red meat. And don’t be worried that eating meat is going to drive up your cholesterol. they switched to a high-carb diet with 55% of calories from carbohydrates (very similar to the average American’s diet). which was PACE: The 12-Minute Fitness Revolution 187 .
Potatoes have such a high GI rating. And all that insulin makes you fat. rice. rate a 92. But. The GI tells you how fast different foods spike your blood sugar. it’s a tool most people haven’t even heard about. your body releases a flood of insulin. You’ve probably heard of it. Why is this important? Some foods are high on the GI. When your blood sugar levels are up for long periods of time. found cancer-causing agents in breads. I strongly believe in the GI and have been using it for years with amazing results. But the amount of carbs in one carrot is very 188 www. slow and tired. And. for example. it’s almost the same as eating table sugar. and cereals. But the GI won’t tell you how much carbohydrate per serving you’re getting. High glycemic foods turn into blood sugar very quickly.released through Sweden’s National Food Administration in April 2002. better results. It’s called the Glycemic Load (GL). Carrots. there’s a missing piece to it… something that can take you a step further and give you faster. It measures the amount of carbohydrate in each serving of food.8 Burn Fat Faster With This Simple Rule of Thumb One of your best tools for fat loss is the Glycemic Index (GI). It measures how quickly foods break down into sugar in your bloodstream. potatoes. Acrylamide is recognized as a carcinogen by the US Environmental Protection Agency. That’s a problem. Starch transforms into a compound called acrylamide when heated. Starchy foods like potatoes are a good example. That’s where the GL is a great help. Remember: insulin tells your body to make and store fat.pacerevolution.com .
Together. You Were Born to Eat a Low Glycemic Diet When your insulin is high. You are just asking for diabetes at this point. their low GL makes them a good choice. the GI and the GL make a powerful duo for helping you make the best food choices possible to shed fat and keep it off. and starchy foods and it’s literally making you sick and fat. So even though they are high on the GI.000 years ago. Corn rates a 55 on the GI. The USDA food pyramid recommends that you eat grains. our hunter-gatherer ancestors PACE: The 12-Minute Fitness Revolution 189 . But were we born to eat grains? Farming and grain-based agriculture – the staple of our modern diet – were developed about 10.low. For millions of years before that. you’re getting a huge load of carbohydrate. carbs. That’s a little high. That means for every serving of corn you eat. Carrots rate a 1 on the GL. And it eventually leads to insulin resistance. Insulin resistance then makes it difficult to regulate blood sugar. your body becomes less and less responsive to insulin. Here’s one that may surprise you. That’s not a very longtime from an evolutionary standpoint. Until you look at corn’s GL… a whopping 62. That makes corn a very fattening food. but would be fine in moderation. You then have to secrete more and more insulin to get its job done. It becomes a vicious cycle.
nuts. They developed this diet all on their own without books or charts. stamina and muscle growth for the hunt. Our ancestors did something right. All digestible carbs are converted to glucose in the bloodstream eventually. breakfast cereals and potatoes. And it kept them lean and healthy. They followed a low-glycemic diet. your body is 99.pacerevolution. Follow the Glycemic “Speed Limit” for Faster Fat Loss Different kinds of carbs have different effects on your body. not much has changed. while the simple sugars don’t have the same negative effect. but how rapidly that conversion takes place and how long the resulting increase in blood sugar lasts makes a huge difference to your health. The GI is what we use to measure how rapidly carbs in a food 190 www. The complex starches create a rapid glucose reaction in your body. wild vegetables. As you can see. Many people think sweet foods have a greater impact on blood sugar. and berries. nuts. It was all they knew.998% identical. Their bodies evolved around a diet that gave them the strength. Lean meats. berries… all low glycemic. There was no science behind it.com .lived on a diet of meat. And genetically speaking. but natural simple sugars like those found in honey and fruit tend to be much easier on the body’s glucose/ insulin balance than complex starchy foods like breads.
“PACE has helped my husband to lower his diabetic medications. those between 0 and 40 are low. the higher the spike in blood sugar the food will cause. high GL foods have a greater impact on blood sugar. I tell my patients to eat below 40.. Spikes in blood sugar create an excessive insulin response. Foods with a low GI contain carbs that break down slowly and release smaller. In the table beginning on page 193. Foods in the middle should be eaten in moderation. Foods in the middle range are medium. You may notice when you look at the chart that meats aren’t included. Below 10 is low. Here at my clinic.” Diane Z. Keep this in mind: foods with a GI of 60 or above are high. A GL above 20 is high. Foods that fall between 10 and 20 on the glycemic load scale have a moderate effect on your blood sugar. Foods with a glycemic load above 20 will cause blood sugar and insulin spikes – eat these foods sparingly. NY Foods with a glycemic load under 10 are good choices – these foods should be your first choice for carbs. PACE: The 12-Minute Fitness Revolution 191 . Meat is carb free so it doesn’t affect blood sugar. New York City. I’ve included a GL value that reflects a realistic serving size – the serving sizes of foods are also included. Different tables of glycemic load will vary because they may use different serving sizes. and our goal is to have him off all medications within the year. more manageable amounts of glucose into your bloodstream. Like the GI.convert to sugar in your bloodstream compared to straight glucose. The higher the glycemic index.
which also has a fairly high GI of about 60 has a very low glycemic load – just a 6! That means the amount of carbs you’re getting from ice cream is small. Pasta is another example.Follow the Numbers to Your Ideal Body Composition A food may have a high GI ranking because of the way its carbs convert to sugar. Remember the carrot? Here’s another: Watermelon has a high GI rank of 72. despite the sugar.8. and therefore off limits – like fruit. Who doesn’t like chocolate? So enjoy this one too. Ice cream. again. but the actual amount of carbs in the food may be so low that the overall effect isn’t so bad. but its GL is very high. Cantaloupe has a high GI of 65 so you might think it’s off limits. but in moderation. Most brands of white rice have a GI of around 50. Judging by GI alone. The overall effect on blood sugar is very moderate.com . 192 www. But they have a high GL. there isn’t much for your body to contend with. Here’s another surprise… One ounce of a Dove dark chocolate bar has a low GI of 23 and a low GL of about 4. so even though the carbs in the rice may not convert as fast. ice cream is a safe bet. But its GL is very low. so while its carbs convert very quickly into sugar. white rice seems okay when you just look at GI. Spaghetti ranks a medium level GI.pacerevolution. it would be a poor food choice. On the other hand. you need to consider both GI and GL because GI alone can sometimes be misleading. but it has a low GL of 7. There are many other foods that you may think of as sweet. When making food choices. If you want to indulge. making it fattening if you eat it often. So. there’s a lot of carbs there for your body to deal with.
Stick to those numbers and you’ll see results.you are only getting a small amount of carbs regardless of the sugar content. This one will spike your blood sugar through the roof. but think again. It has a whopping 110 GI and almost a 31 GL.9 22 23 7 10. Below is a chart I put together combining both glycemic index and glycemic load numbers for some favorite foods. For example. Simple sugars in moderation are fine – complex carbohydrates or starches are more of a problem. you might think that because it’s not sweet a piece of corn bread would have a low GI. This is one you want to avoid. So try some sweet cantaloupe for a treat.1 5.4 Glycemic Index Serving Size Glycemic Load PACE: The 12-Minute Fitness Revolution 193 . Food CANDY/SWEETS Honey Jelly Beans Snickers Bar Table Sugar Strawberry Jam Peanut M&M’s Dove Dark Chocolate Bar BAKED GOODS & CEREALS Angel food cake 67 28g (1 slice) 10.6 4. I use this chart with my own patients.7 87 78 68 68 51 33 23 2 tbsp 1 oz 60g (1/2 bar) 2 tsp 2 tbsp 30g (1 oz) 37g (1 oz) 17. When using this chart a good rule of thumb is to stick to foods with a GI of 40 or below and a GL of 10 or below.
1 31.3 29.pacerevolution.8 6.5 5. Butter Donut (large glazed) French Bread Graham Cracker Grape Nuts Kaiser Roll Kellogg’s Special K Melba Toast Muselix Oatmeal Oatmeal Cookie Oatmeal.3 12.com .5 21.8 21.3 30 13.5 8.1 22.7 2.5 194 www.5 24.5 30. Instant Popcorn Pound cake.) 113g (1 med) 29g (3/4 cup) 113g (1 med) 30g (1 cup) 64g (1 slice) 60g (1 piece) 30g (1 cup) 28g (1 cup) 31g (1 cup) 24g (1 tortilla) 57g (1 med) 75g (1 donut) 64g (1 slice) 14g (2 sqrs) 58g (1/2 cup) 57g (1 roll) 31g (1 cup) 12g (4 rounds) 55g (2/3 cup) 117g (1/2 cup) 18g (1 large) 234g (1 cup) 8g (1 cup) 30g (1 piece) 26g (1 slice) Glycemic Load 33 30 13.4 6 13.4 7.Food Bagel Blueberry Muffin Bran Flakes Bran Muffin Cheerios Chocolate cake w/ chocolate frosting Corn Bread Corn Chex Corn Flakes Corn pops Corn tortilla Croissant.2 14.7 17.8 8. Sara Lee Pumpernickel bread Glycemic Index 72 59 74 60 74 38 110 83 92 80 70 67 76 95 74 75 73 69 70 66 58 55 65 55 54 41 Serving Size 89g (1/4 in.6 23.1 4.8 20.
Carbonated Cranberry Juice Cocktail Gatorade Powder Grapefruit Juice.7 4 3.7 14. 100% whole Rye Krisp Crackers Taco Shell Vanilla Cake and Vanilla Frosting Waffle (homemade) Wheat Bread White Bread Whole wheat pita BEVERAGES Apple Juice Cola.25 14.7 7. sweetened Hot Chocolate Mix Orange Juice Pineapple Juice Soy Milk Tomato Juice DAIRY Ice Cream (Lower Fat) Glycemic Index 61 82 65 65 68 42 76 70 70 57 Serving Size 61g (1 cup) 33g (1.2 24.5 11.7 13.8 16 18.25 cup) 32g (1 slice) 25 (1 wafer) 13g (1 med) 64g (1 slice) 75g (1 waffle) 28g (1 slice) 25g (1 slice) 64g (1 pita) Glycemic Load 24.5 11.4 23 8.9 25.1 4.4 47 76g (1/2 cup) 9.7 8.Food Raisin Bran Rice Krispies Rye bread.4 17 41 63 68 78 48 51 57 46 44 38 248g (1 cup) 370g (12oz can) 253g (1 cup) 16g (.4 11.4 PACE: The 12-Minute Fitness Revolution 195 .75 scoop) 250g (1 cup) 28g (1 packet) 249g (1 cup) 250g (1 cup) 245g (1 cup) 243g (1 cup) 11.
cooked Carrot.2 13. cooked Cabbage.3 7 7 7.7 1.4 196 www.6 0 0 1 0 61. yellow Cauliflower Green Beans Mushrooms Parsnip Peas.4 6. Whole Pudding Yogurt.4 64 0 0 92 0 55 0 0 0 97 48 246g (1/2 cup) 78g (1/2 cup) 75g (1/2 cup) 15g (1 large) 62g (1 stalk) 166g (1 cup) 100g (1 cup) 135g (1 cup) 70g (1 cup) 78g (1/2 cup) 72g (1/2 cup) 9.5 0 0 0 11. raw Corn.pacerevolution.4 8. Plain LEGUMES Baked Beans Chickpeas.6 3. Frozen Glycemic Index 38 40 44 36 Serving Size 72g (1/2 cup) 244g (1 cup) 100g (1/2 cup) 245g (1 cup) Glycemic Load 6 4. Boiled Kidney Beans Lentils Lima Beans Peanuts Pinto Beans Soy Beans VEGETABLES Beets. canned Broccoli.com . raw Celery.Food Ice Cream Milk.4 1.1 48 31 27 29 31 13 39 20 253g (1 cup) 240g (1 cup) 256g (1 cup) 198g (1 cup) 241g (1 cup) 146g (1 cup) 171g (1 cup) 172g (1 cup) 18.6 11.
w/ skin Apricot. canned in pear juice Glycemic Index 104 0 54 38 51 Serving Size 213g (1 med) 30g (1 cup) 133g (1 cup) 123g (1 med) 136g (1 cup) Glycemic Load 36.4 1. light syrup Pears Pears.2 12. drained Grapes Grapefruit Kiwi.8 7. canned in light syrup Apricot.2 6.2 28.8 5.3 23 12.8 39 64 32 51 65 55 43 25 58 51 48 60 28 58 52 33 44 138g (1 med) 253g (1 cup) 130g (1 cup) 118g (1 med) 177g (1 cup) 214g (1 cup) 92g (1 cup) 123g (1/2 fruit) 76g (1 fruit) 165g (1 cup) 140g (1 fruit) 140g (1 cup) 98g (1 med) 262g (1 cup) 251g (1 cup) 166g (1 med) 248g (1 cup) 6.8 19.3 PACE: The 12-Minute Fitness Revolution 197 . heavy syrup Peaches.4 17.6 2.2 7.5 2. dried Banana Cantaloupe Fruit Cocktail.9 12.7 6.4 0 12.Food Potato Spinach Sweet Potato Tomato Yam FRUIT Apples. canned.5 16.8 6. canned.2 24. w/ skin Mango Orange Papaya Peach Peaches.
Eat 3 to 5 servings per day.7 34. and salt. This will stabilize your blood sugar and get you off to a good start. Other low-glycemic vegetables like mushrooms. including corn. Eat 1 to 2 servings per day.5 3. and tomatoes also make good choices. A good old-fashioned steak won’t raise your blood sugar and the 198 www.Food Pineapple. • Avoid grains. • For fruits. raw Watermelon Glycemic Index 66 24 29 64 40 22 72 Serving Size 155g (1 cup) 66g (1 fruit) 132g (1 cup) 43g (small box) 152g (1 cup) 117g (1 cup) 152g (1 cup) Glycemic Load 11. like white rice.6 3. • Avoid potatoes and foods made with potatoes. • Eat a high-protein breakfast every morning. sugar. • All meats. choose berries and fruits you can eat with the skin on.2 Now that you know how to use the glycemic index and glycemic load here are some easy guidelines to help you build meals that are nutritious and burn fat: • Choose vegetables that are low-glycemic. fish and poultry are the real “guilt-free” foods. These are typically vegetables that grow above the ground like cabbage. green beans. and asparagus. Avoid other white foods. Avoid dried fruits and fruit juices. raw Plum Prunes Raisins Strawberries Sweet Cherries.pacerevolution.7 7.com . broccoli.9 1. leafy green vegetables. cauliflower.2 20.
• Snack on nuts and seeds. olives/olive oil.protein will help you handle insulin better. • Avoid trans fats – pick foods with no partially or fully hydrogenated oils.72(2): 466-471. and preservatives. • Avoid processed foods. Cauley JA. 2000. Have 1 to 2 servings a day. It contributes to insulin resistance. avocados. build muscle and repair tissue – all essential for staying lean and preventing diabetes. hormones and antibiotics. Factors associated with calcium absorption efficiency in preand perimenopausal women. Pick fish that is high in Omega-3s like wild salmon. It kicks your metabolism into high gear. free-range poultry. wild-caught fish and cage-free eggs to avoid the environmental toxins. 2 Diamond J. More fructose is converted to fat than other sweeteners – in fact. et al. wild fish. Plant-animal subsistence ratios and macronutrient energy estimations in worldwide hunter-gatherer diets. Holt SH. Miller JB. PACE: The 12-Minute Fitness Revolution 199 . 3 Wolf RL. • Try making protein the focus of each meal. Get healthy fat from lean proteins (grass-fed beef). Limit natural sweeteners like sugar and honey. 2000. • Eat grass-fed beef. They are loaded with bad carbs. Mann N. artificial sweeteners. Am J Clin Nutr. And they keep you full. The Worst Mistake in the Human Race. May 1987: 64-66. 71(3): 682-692. Am J Clin Nutr. Eaton SB. Speth JD. Baker CE. • Avoid high-fructose corn syrup (HFCS). and nuts. HFCS has been conclusively linked to obesity. Discover Magazine. They are a good protein source and have Omega 3s. Endnotes 1 Cordain L.
com . 5 Hunninghake DB. Elsner A. Long-Term High Protein Intake Does Not Increase Oxidative Stress in Rats. 2000. Maki KC. Kafonek SD. J Nutr. Dietary fats and immune status in athletes: clinical implications. Adv Exp Med Biol. 2000. 1998. Utility of a Short-Term 25% Carbohydrate Diet on Improving Glycemic Control in Type 2 Diabetes Mellitus.4 Venkatraman JT. 7 Petzke KJ. Thielecke F. Peterson CM. Jovanovic L.17(6):595600. 8 Törnqvist M. Kwiterovich PO Jr. Pendergast D. Randomized Clinical Trial in Free-Living Persons with Hypercholesterolemia. Davidson MH. Med Sci Sports Exer.19(3): 351-360. Dicklin MR. J Am Coll Nutr.pacerevolution. 2005. Incorporation of Lean Red Meat into a National Cholesterol Education Program Step I Diet: A Long-Term. 200 www. Proll J. Metges CC.32(7Suppl):S389-395. 6 Gutierrez M. 2000 Jul. Acrlyamide in food: the discovery and its implications: a historical perspective.561:1-19. Leddy J.130(12): 2889-2896. J Am Coll Nutr. Akhavan M.
PACE provided big gains in record time. Again. You can see the dramatic changes from his records: Body Fat (lbs) 120 100 80 60 40 20 2 6/ 8/ PACE: The 12-Minute Fitness Revolution 1/ 5/ 0 20 7 3/ 7/ 0 20 7 5/ 9/ 0 20 7 10 /2 7 00 2 7/ 7 00 201 .1% • Lowered his triglycerides (blood fat) from 370 to 177 When Steve came to see me he said his biggest problem was losing weight and keeping it off.PATIENT STORY Steve McGuire Steve is one of the most dramatic successes I’ve seen with PACE during my research. Overall. • Lost 88 pounds of fat in 7 months • Built 42 pounds of new muscle • Brought his body fat percentage from 50% all the way down to 17. Steve: Steve won my PACE fat-loss challenge after losing 88 pounds. At one point he lost 67 pounds of fat over an 8-week stretch.
pacerevolution.com .Lean Body Mass (lbs) 170 160 150 140 130 120 110 100 6/ 8/ 1/ 5/ 20 07 400 350 300 250 200 150 Triglycerides (mg/dL) Baseline 3/ 7/ 20 07 5/ 9/ 20 07 5-months 27 /2 00 7 10 /2 00 7 202 www.
But there are nutrients that can help improve your performance. There are only three: protein. They’re safe. How do you get more of it? Start by giving yourself the longlost natural balance of macronutrients. they keep you feeling great. It’s having both the muscle and the mind to get things done. carbohydrate and fat. others help your blood vessels expand. Get them in the right combination and you give yourself the right PACE: The 12-Minute Fitness Revolution 203 . Some keep you lean. In this chapter I’ll show you why they work and how to use them. Best of all. effective and inexpensive. Y Give Your Body Power for High Performance What do I mean by power? It’s strength and energy. some give you energy when you need it. It’s the ability to keep working.Chapter eleVeN Pocket-Sized PACE Power ou don’t need a gym or special equipment to practice PACE. ramping up oxygen delivery.
. “Dr.” It gives your body the feeling that you have an abundant source of good food.pacerevolution.hormonal signal for power on demand – whenever you need it. But there’s more to the story… extra protein is a good idea. healthy carbs in low doses and lots of good fats. in 2 weeks with PACE. In today’s world it’s a lot harder. And there’s more: this winning formula helps you slim down too. Remember. Use This Caveman Secret for Real Power and Super Strength Your ancient ancestors never had a problem picking the right nutrients. but when you combine it with low carbs and good fats. They had everything in the right balance: an abundance of lean protein. Your brain is 204 www. load up on carbs and get all the wrong fats. I’ve lost 6 lbs. you’re not getting the balance you need to stay active. And they never got tired or fat doing it. Good fats – like omega-3s – power up your brain. alert. extra protein tells your body “times are good. your body burns fat as fuel. you’ll get usable energy that pumps up your muscles and the brain food that keeps your mind sharp and clear – all in one tasty super food. MO It’s easy to fall short on protein. thank you for all of your great work. Extra protein will help you slim down and pack on pounds of new muscle. Let me explain how it works. Maryland Heights. And when you look for something to keep you going. In response.com .” Tom P. Sears. it’s usually full of sugar or empty carbs. and on the move. If you’re like most Americans.
grains and/or empty carbs. And I often recommend they eat five or six smaller meals a day instead of two or three big ones. low-glycemic ingredients. They also work well right after a PACE workout. And you’ll get fat too… but keep a tight rein on your blood sugar and you’ll get all the energy you need without putting on any extra fat. When you’re shopping for your own power bars. and it needs a regular supply of good fats to keep it fired up. Put the focus on protein and natural. I’ve applied these same principles to help you eat between meals without weight gain or a loss of energy. That means healthy snacking is an integral part of your PACE program. They won’t give you the results you want. The power bar I designed has a potent complex of omega-3s with a shot of coconut oil. as they provide a reliable source of musclebuilding protein that won’t spike your blood sugar.more than 60% fat. Finally… Snack Food Without the Guilt or Guesswork When I put patients on my PACE program. Snack foods are a little different than the power bars mentioned PACE: The 12-Minute Fitness Revolution 205 . make sure they’re free of artificial sweeteners. Eat too much of the wrong kind and you’ll wind up feeling slow and tired. Having the right carbs is critical. one of healthiest oils for your heart and brain. I always monitor their diet.
com .pacerevolution.above. Either way. Corn is one of the worst offenders. you lose. these grains are never low on the glycemic index. corn has a GI rating of over 100! (That’s at the top of the scale. In some forms. They fill their products full of sugar and artificial ingredients. A power bar should give you a good shot of protein and healthy carbs to prepare you for a workout or help you recover afterward. or they decide to go “natural” and stuff them with bird food and fake sweeteners. Leave the Bird Food for the Birds… One of the biggest “junk science” myths is the notion that you need “healthy grains” to be healthy. it’s in everything. And these days. Here’s the problem: the manufacturer doesn’t know what’s supposed to be in it. So how do you shop for the right snack foods? Even if you go for one of those “health food bars” you’ll be surprised when you read the label. It’s one of the big food makers’ favorite fillers. What do these experts consider healthy grains? Wheat… Soy… Corn… Oats… all the vegetarian garbage that’s no better than bird food. They’re often packed with all kinds of stuff that makes you feel fat and bloated. And no matter what they try and tell you. Here’s a little surprise: there are no healthy grains.) 206 www. Snack foods can be more varied in their ingredients as long as they maintain the right blend of macronutrients.
United Kingdom Avoid the Stuff That’s Sickly Sweet Another pitfall in most snack foods is the way they sweeten it. Your body doesn’t need corn and wheat. Even if it’s part of a socalled healthy snack. They put “made with soy” on their label like it’s some kind of badge of honor. To hide the fact that what they’re giving you is little more than pulverized bird food. they would taste like sandpaper. soy and wheat. The enzymes they use to turn corn into PACE: The 12-Minute Fitness Revolution 207 . Seriously. I started PACE – treadmill.Leave bird food for the birds. rowing. many thanks. they inject a shot of high fructose corn syrup (HFCS) to keep you from throwing it back up. My exercising heart rate has improved as well as my recovery times. do you think it’s going to taste good? Of course not. cycling and. I never get on the scales anymore. but my jeans tell me what I need to know – down from a 38-inch to a 32-inch waist. Eat enough of it. Think about this for a moment… if you eat a “health bar” that’s full of corn.” Steve M. PACE has changed not only my physical life but my outlook and self-esteem – many. Exeter. Never mind that it makes you fat. HFCS is not even a natural product. Without any sweetener. and it actually increases your risk of some forms of cancer.. Little do they know that soy is highly estrogenic. It will only make you fat and tired. Hindu squats. stepper. “I’m a 53-year-old ex-sporting fanatic who had ‘let it all go’ since ceasing real sports about 15 years ago. The companies that make most snack foods think this stuff is good for you.
good fat will give you a boost of energy and make you feel like you’ve really eaten something – not that hollow feeling you get from eating grains. This is the messenger that tells your brain that your stomach is full. Second. One of the easiest to get in a real snack food is ALA. First. it wreaks havoc on your body. This is a kind of omega-3 fatty acid that helps your body burn fat as energy. and your body gets rid of fat that otherwise would have landed around your waist. They’re so conditioned to think that fat is bad. they have a hard time believing the reality: Good fat is good for you. Most fruits have a low GI rating and give you great taste without the extra fat around your waist. it has a very high GI rating and floods your blood with a tidal wave of sugar.com . metabolic syndrome and a higher risk of heart disease. It’s a win-win situation. What’s more. Your other best source of energy comes from protein. You get an extra boost of energy. diabetes. Get Real Energy From Fat A lot of my patients look at me funny when I tell them they can get real energy from fat.a sweetener are genetically modified.pacerevolution. it cuts off a critical hormone called leptin. That means the fat in your blood stream is much less likely to be stored as fat. This is 208 www. Without it. Clinical studies link HFCS to obesity. you keep eating and eating. Even worse. You can eat naturally sweet without any of the problems or side effects. You’d never find this stuff in nature. You don’t need this junk either.
tissue and organ in your body – keeping them healthier. Your body needs good protein sources to create ATP – your body’s fastest. the air makes the bread stale. Give your cells the right antioxidant protection and your body will last years – even decades – longer. And if you leave it out for a few days. ATP (adenosine triphosphate) is the stuff your body burns first when you ask it to do something. It’s highpower energy. and it stays good for weeks.the number one ingredient that’s missing in most “energy on the go” foods. Put a Bulletproof Vest Around Your Immune System Antioxidants are critical to good health and they should be a part of the foods you eat every day. Ever wonder why you can only sprint for a minute or two at a time? ATP is the answer. It’s just like a sandwich. Your body is the same. most usable energy source. longer. Good protein helps put it back. the meat and cheese go rotten. If you leave it on the counter. Antioxidants protect every cell. but you only have small amounts of it. (This destructive process is called oxidation. Oxidation is carried out by free radicals. PACE: The 12-Minute Fitness Revolution 209 .) But seal it in a Ziploc bag and throw it in the fridge.
• Cranberries: Powerful source of antioxidants called phenols. 210 www. • Cashews: Great source of protein and healthy fats with high levels of the essential minerals iron. Add to that some of the best antioxidant fruits like cranberries and blueberries and you’ve got a real fast food that’s high in energy – without any of the junk. One of the best plant sources of brain-boosting omega-3 fatty acids. Rich in powerful antioxidants called phytochemicals. phosphorus. selenium and copper. • Currants: Renowned for vitamin C (a powerful antioxidant). • Pumpkin Seeds: One of nature’s most powerful seeds. copper and manganese. all packed with protein and healthy fats. In spite of the variety. a very rare essential fatty acid) and potassium. They have four times the vitamin C of oranges. and twice the antioxidants of blueberries. vitamin E. magnesium. zinc. healthy fats. GLA (Gamma-Linoleic Acid. • Flax Seeds: Powerful healthy fats that normalize cholesterol. • Almonds: Helps lower LDL “bad cholesterol” and provides a great source of protein.All-Natural “Primal Snack” – a Real PACE Partner I combined some of the healthiest nuts and seeds. vitamin E. Research shows that cranberries can reduce LDL (bad) cholesterol levels and raise levels of HDL (good) cholesterol in the blood.pacerevolution. the flavor is simple and light. triglycerides and blood pressure.com . magnesium and potassium. Rich in powerful antioxidants called phytochemicals. • Sunflower Seeds: High in folate (B9).
Over consuming protein keeps PACE: The 12-Minute Fitness Revolution 211 . Promotes heart health. It is rich in lauric acid. and contains zero trans fats.Protects your prostate. Altamonte Springs. FL For your PACE program to be successful. you need to fuel it with the right kind of energy. my level of fitness and flexibility marvels my physician at the VA and my friends and family. These amino acids are called “essential” because our body can’t make them on its own.. I applaud your efforts in getting people to exercise scientifically and with realistic goals. In today’s world we’re taught that somehow protein is bad… that if we eat too much we’ll get sick. fat loss and youthful skin. Good protein sources give you the essential amino acids your body needs every 24 hours. antibacterial and antifungal. Fuel Your PACE Program With Nature’s Most Powerful Nutrient: Protein In ancient times our ancestors thrived on a diet high in protein. lowers your risk of osteoporosis (brittle bones) and provides a great source of heart-healthy magnesium. • Coconut Oil: Easily the healthiest oil you can eat.” Jose A. • Blueberries: Ranked number one in antioxidants when compared to 40 other fruits. blueberries are packed with tannins and anthocyanins that have been linked to prevention and even reversal of age-related mental decline. It kept their hearts strong and allowed for consistent new muscle growth. “At 53. lowers LDL (bad) cholesterol. which is known for being antiviral. They need to come from your diet. Nothing could be further from the truth.
4 g of protein per kg of body weight.you lean and muscular. The study was published in the Journal of Applied Physiology. Miller SL. J Appl Physiol. (Providing 1. (Providing as many total calories as the carb-protein drink but without any protein. That means there was muscle gain only in the protein group. 88(2): 386 . 2000. (Providing the same amount of carbohydrate plus 0. Six men finished a two-hour stationary bike ride on three separate occasions. After one trial they drank a carb-only drink.) The researchers found that the carb-protein trial resulted in a higher rate of protein synthesis than the two carb-only trials. An oral essential amino acidcarbohydrate supplement enhances muscle protein anabolism after resistance exercise. University Study Reveals: Protein After a Workout Builds New Muscle Researchers at McMaster University in Canada tested three different supplement drinks after exercise. Wolf SE.392.com .) After another trial they drank a protein-carb drink. A landmark study published in the Journal of Applied Physiology 212 www. Rasmussen BB.2 g of carbohydrate per kg of body weight. and a net muscle loss when the carb-only drinks were consumed. Your body depends on it. Wolfe RR. Only in the carb-protein trial was the whole-body net protein balance positive.) And after the third trial they drank another carb-only drink. especially after exercise. Tipton KD.pacerevolution.
You probably don’t relish the idea of guzzling raw eggs. Case in point: eggs. Here are a few reliable ways to get more protein into your workout and daily routine. It’s much easier than you might think. Interestingly. But there is good reason to. They are Eggs: Nature’s Perfect Protein Food Source Eggs Fish Beef Milk Nuts Soybeans Whole Wheat Beans Potatoes Protein Rating 100 70 69 60 48 47 44 34 34 PACE: The 12-Minute Fitness Revolution 213 . Eggs may be the only 100% complete food. So skip the Gatorade and stick to high-protein drinks and supplements that include low-glycemic carbs.found that a supplement of protein and carbs consumed within an hour to three hours after intense exertion increased muscle synthesis. They have all the vitamins and minerals you need. body builders and long-lived people already know. Raw eggs offer something that cooked eggs can’t. Some raw foods offer far more and better nutrients. Raw Eggs: The Perfect Super Food Many experts in the field of nutrition are finally waking up to what athletes. the same study showed that a carb-only drink consumed after intense exertion resulted in a net muscle loss. I do it everyday.1 That means a protein supplement after PACE triggers new muscle growth.
I’ve done it myself and recommended it for 30 years. Raw eggs are an excellent source of the essential fatty acid.3 That’s a very tiny percentage. Along with DHA. other nutrients and proteins collapse in the cooking process.00003% of eggs in the US have salmonella. 214 www.pacerevolution.com . Raw eggs are safe to eat.the only protein source with a quality rating of 100 because they have every amino acid you need in exactly the ratios you need. DHA. cooked or raw. I recommend locally farmed organic eggs and washing the eggs well before cracking. Cooking eggs denatures their DHA. you’ll absorb a raw egg in as little as 30 minutes. Docosahexaenoic acid or DHA can ease:2 • • • • • • • Hypertension Depression Brain function Heart disease Arthritis Diabetes Cancer But there’s more to the story: It seems the cooking process may reduce other nutrients in your eggs. But still. where it takes 2 to 4 hours to digest cooked eggs. Eggs are the highest quality protein you can eat. Some people are afraid of salmonella bacteria. However. But I’ve never seen a case from modernly produced eggs and the US Department of Agriculture estimates that 0.
PACE: The 12-Minute Fitness Revolution 215 . Eat one or two eggs each day to ensure a healthy brain and heart and boost your athletic performance. They have no flavor when they’re fresh. your heart alone requires 8 grams of nitrogen a day to function normally. no-hormone eggs are best.Adding raw eggs to your diet is very easy to do. To put it in perspective. add a small amount of the egg the first few days. For every 50 grams of protein you’ll get 8 grams of nitrogen. The simplest way is to add a raw egg to a protein shake in the morning. My father liked to punch a hole in the eggshell and suck it dry.” Do not eat the egg if it smells at all. You can also just drink the egg. There are a few things you should look for before you eat any raw egg: • • • • • Cage-free. This is the quickest way. Only eat eggs that have a gel-like white and a firm. Don’t eat the egg if the shell is cracked. Nitrogen is responsible for creating every muscle in your body and fueling cellular regeneration. stir and gulp it down. I prefer to crack them into a glass of water. Only eat eggs that roll “wobbly. And the only source of nitrogen you have is protein.4 So imagine eating only 40 to 60 grams of protein a day like many diets recommend? It’s no wonder your muscles grow weak over time and as you age. but the texture may be a little intimidating at first. Protein: How Much Do You Really Need? The importance of protein can be summed up in one word: nitrogen. If you are a little hesitant. Just think of it as an oyster. then progressively add more as you get more comfortable. round yolk.
) To improve your protein intake you should be eating steak. trout) Pork chop.pacerevolution. etc. choose grass-fed beef if you can.) Counting grams of protein is easy. lean Cottage cheese Yogurt Milk Hard cheeses. eggs. That means you should eat 153 grams of protein each day. Here’s a quick guide to the most common foods:5 How Much Protein Are You Getting? Protein From Animal Sources Portion Size 3 oz 3 oz 3 oz 3 oz 3 oz ½ cup 1 cup 1 cup 1 oz 1 large Food Source Beef steak.com . refer back to Chapter 7. (cheddar. Try to eat one gram of protein for every pound of lean body tissue a day. turkey and lots of fish. (To find your lean body mass. lean Poultry Fish (salmon. It’s a bit more expensive. chicken. which keep your heart and brain healthy. Wild-caught fish is low in unhealthy fats and high in omega-3 fatty acids. Fish has a complete mixture of all essential amino acids in a bio-available.) Egg Grams of Protein 26 grams 21 grams 21 grams 21 grams 20 grams 14 grams 12 grams 9 grams 7 grams 7 grams 216 www. (And when it comes to beef. So if you’re a 180-lb. of lean muscle mass.Quality protein should be the focal point of every meal. lean Ground beef. man with 15% body fat you have 153 lbs. but it’s packed with healthy omega-3s. rapidly absorbable protein.
I’m talking about potency. You’ll be amazed how much better you feel. None of them are close to having the perfect balance you find in eggs.There are plant sources of protein but you’ll make a sacrifice in terms of quality. Ramp Up Your Athletic Performance With Better Blood Flow There’s an aspect of your PACE program that’s linked to your heart. make sure you take a protein supplement. And if you’re not getting enough protein from your diet. blood vessels. muscle mass and sexual capacity. PACE: The 12-Minute Fitness Revolution 217 . And many – like rice and bread – are starchy and high on the glycemic index.6 How Much Protein Are You Getting? Protein From Plant Sources Portion Size 1 cup 4 oz ½ cup 1 cup 1 tbsp ½ cup 1 cup 2 tbsp ½ cup 1 slice Food Source Nuts (cashews) Tofu Legumes. cooked Cereals Peanut Butter Rice Pasta Seeds Vegetables Bread Grams of Protein 21 grams 9 grams 8 grams 2 to 6 grams 4 grams 3 grams 3 grams 3 grams 2 grams 2 grams Start keeping track of your protein intake on a daily basis.
And you’ll get back all the luxuries that come with it. And it’s a term that applies to women too. In medical terms potency is all about blood flow. But you can restore youthful blood flow at any age.Potency is a combination of strength. (Better. Potency is power on demand. • Pumping. strength and mobility. That means getting oxygen-rich blood to every part of your body at a moment’s notice. muscle mass and readiness for sex. It’s the chemical from the lining of your blood vessels that makes them expand. more intense sexual response for women. Kind of like the pipes in your house. As you get older. Use the Power of Viagra Without Taking the Drug The secret to big blood flow is nitric oxide. desire. like having your foot on the accelerator of a turbo-charged exotic. Most people think of blood vessels as rigid tubes. whether you’re working out or simply getting out of bed. But blood vessels are like balloons. When they’re open full-throttle they 218 www. It’s easy for young people because their veins and arteries easily expand to handle the extra flow. These include: • Bigger. It’s a feeling of extraordinary potential. harder and more frequent erections.pacerevolution.) • Surging waves of desire and arousal. They expand and contract rapidly.com . your veins and arteries get narrow and stiff. well-defined muscles. • Increased stamina. (NO).
Potency grows your muscles. but works in a similar way. The studies I’ve seen show that over 50% of men stop using Viagra after three years because it stopped working. But its effects diminish over time. hard erections or better sexual response. your supply of NO drops off. All that extra blood flow brings back the thing that really matters: potency. PACE: The 12-Minute Fitness Revolution 219 . By knocking out the stuff that gets rid of NO your body has the chance to accumulate more of it. As soon as that happens – usually 30 to 40 minutes after taking the pill – you’re in business. This breakthrough is not a substitute for Viagra.can move tremendous amounts of blood. But when they’re too narrow you’re in big trouble. Bottom line is it makes sense no sex.. makes your heart a tireless warrior and brings the desire back to your bedroom life. Your body just doesn’t make as much as it used to. ago and am very impressed with That means no erection and it. That makes it much harder for your arteries to expand. As you’ll see. Here’s the real problem: As you get older. As far as drugs go. you can get your body to create more NO. a lack of and I’m already seeing results. And if your blood vessels can’t expand. Viagra isn’t a bad one. For women. As much as you can handle. And it’s not a drug. getting more NO does a lot more than give you big.” blood flow deadens the sexual Joe S. Greer. SC experience and limits arousal. This is similar to how Viagra works. Viagra binds to the enzymes that destroy NO. There is good news though… by giving your body a particular nutrient. “I started PACE about a week blood can’t get into your penis.
220 www. The “big three” are: • Muscle strength • Sexual performance • Heart health Breakdown in these critical areas gives you a kind of whole body erectile dysfunction. artery and capillary – a network that spans thousands of miles – is dependent on NO for survival. Without NO. Every vein. You can improve all three areas by practicing PACE. Your muscles suffer too. this dramatically increases your chance of heart attack. Your heart is a good example. your muscles shrink and start to atrophy. new muscle growth and bedroom performance. life would not be possible. even the major arteries that lead into and out of the four chambers of your heart will start to harden. Without blood and oxygen. When you don’t have it. Your blood vessels need NO to help them expand. And that wipes out your energy supply.pacerevolution. When your blood vessels are stiff. Without NO your heart has to work overtime to move blood through your body.Does Your Whole Body Have Erectile Dysfunction? Potency is about blood flow. And that’s just for starters. Of course. your major organs don’t get the oxygen they need.com . By boosting your blood flow. your body is more apt to make the adaptive responses that improve heart health. major systems in your body start to shut down. Over time.
but not in the way they intended. Viagra isn’t the safest choice. Nitrates aren’t any better. And they were successful. They open vessels to allow blood to reach the heart easier. It’s not just a bedroom issue. your ability to do everyday activities – even getting out of bed can become a chore. You can trigger the production of NO with a few simple PACE: The 12-Minute Fitness Revolution 221 . If you’re at risk. Researchers were looking for a way to improve blood flow by tinkering with NO. Viagra Started Off As a Heart Drug Viagra was originally tested as a heart drug. You’ve probably seen articles in the news showing the connection between erectile dysfunction and heart disease.Your sex life is next on the list. there’s no way to get a good. When your blood supply is weak and slow. Ironically. the drugs designed to improve blood flow may also damage it. That’s why. A lack of potency gives you the feeling that your whole body has gone limp.” Unfortunately. Doctors prescribe nitrate drugs for people with chest pain. And this zaps your strength and potency even more. But they also damage the lining of your blood vessels. solid erection. Instead of helping heart patients. there is also research that Viagra increases clotting activity. Viagra test subjects got a “big surprise. You lose your sense of power.7 Elevated clotting agents increase heart attack risk.
It’s one of the most reliable. regardless of your current age or level of conditioning. Many of my patients tell me they can take bigger. You’ll get bigger blood flow. more alert and more alive. There’s a strong mental component to this experience too. You’ll notice a big difference – especially if you have trouble breathing. That means your body uses it to create NO.com . It’s hard to underestimate the benefits (and pleasure) of getting more NO to your cells. it gives them a “muscle pump” by dilating blood vessels and getting more blood and oxygen to their muscles. Your circulation will improve too. I’ve been using l-arginine for years. This building block is a precursor to nitric oxide. Body builders have been using l-arginine for years. 222 www. It’s like a wave of “can do” energy that wakes you up across the board. Getting your body to make more NO ramps up your potency level. Taken before a workout. All that extra blood and oxygen to your brain gives you the feeling of clarity and mental calm. They tell me it feels like a power boost that affects their whole body. All at once they feel stronger. Better Blood Flow The first step to more NO (and huge blood flow) is a simple amino acid called l-arginine.pacerevolution. fast-acting tools for giving your manhood a boost fast. deeper breaths after taking l-arginine.supplements. Use Nature’s Viagra for Bigger. L-arginine is an easy way to build new muscle. boost strength and stamina during your workout and speed recovery after your workout.
you’ll get the most from l-arginine if you take it in powder form. you can take l-arginine in a capsule form. They revealed NO’s ability to send signals to your cells. But there is a supplement that speeds the process. the guys who discovered the functions of nitric oxide were jointly awarded the 1998 Nobel Prize in Medicine. You don’t need heavy weights or grueling gym routines. New Muscle Without Lifting Weights PACE is one of the most reliable ways to build new muscle. It’s been an open secret in the bodybuilding world for years. To boost your PACE performance. Simply take a teaspoon of powder and mix it with water. improve sexual performance. To build lost muscle. They also provided indisputable evidence that l-arginine is your body’s chief source for creating nitric oxide. Because l-arginine is an amino acid. PACE: The 12-Minute Fitness Revolution 223 . To maintain healthy muscles. Get Hard. Take a 500 mg cap each day for prevention. you shouldn’t take it with meals.L-arginine is so essential. take it between meals on a relatively empty stomach. Think of NO as a kind of “sex messenger.” telling your blood vessels to expand. take up to 5 grams each day. proteins compete with its absorption. prevent heart disease. or reduce chest pains. and stave off erectile dysfunction. Instead. For this reason.
and fat takes its place… it’s a tell-tale sign of old age. Strong skeletal muscles fill you with strength and potential.Just a few grams of this safe and reliable powder can add up to 10 pounds of new muscle – with almost no effort on your part. Top athletes credit this supplement for allowing them to sprint faster. he gained 10 pounds of new muscle in 2 weeks. After following a recommended regimen. Building up muscle is critical for virility and potency. was skeptical when he first heard about creatine. But that was before he tried it. weak and powerless. Lose muscle. another athlete said it took a half second off his 100-meter sprint and a power lifter claimed it added 40 pounds to his bench press.com . jump further. Vince Andrich. 224 www. and lift heavier weights. Stop Muscle Loss – Even Reverse It – With Creatine Professional athletes have been using creatine to naturally enhance their performance for years. a nutrition adviser to athletes and author of Sports Supplement Review. They give you the feeling of confidence and they ensure you stay mobile and independent. Skeletal muscles are the ones you can see. A baseball player I know told me creatine added 5 mph to his fastball. They attach to your bones via tendons and power up your whole body. and the ones you exercise when you move. Part of the “whole body erectile dysfunction” I spoke about earlier comes from your skeletal muscles becoming small.pacerevolution. And they play a lead role in your metabolism.
it worked! After 5 months. and keeps you out of a wheelchair.But did this added muscle actually make him stronger? In his words “my strength went through the roof. but 98% of it is stored in your skeletal muscle. “I was very skeptical before trying PACE… Everyone in the world wants you to believe that their system will help you lose weight and feel great. It gets you out of bed in the morning. Creatine serves as an instant source of energy for muscle contraction. The ability to quickly contract your muscles is critical for success when performing a short-duration exercise like sprinting or weightlifting.”8 Creatine Can Help You. and I’ve kept it off for 2 years now! I’ve never felt stronger and more alive – PACE actually works. lift your grandkids and get stuff out of the trunk. But instead of just making claims. Dr. Sears gave me a plan… and guess what. but you need strength in your arms to carry groceries. Too You may not throw a fastball. gets you through a round of golf. of fat.9 PACE: The 12-Minute Fitness Revolution 225 .. Denver. You may have no interest in running a 100-yard sprint. I lost 33 lbs. CO Clinical Proof Creatine Boosts Athletic Performance Your liver produces creatine. I’ll never go back to regular cardio – those days are over!” Dave B. but having power in your legs is essential.
Hydrogen ions are a sprinter’s or power lifter’s enemy. This is why you feel the burn of exhaustion in your muscles when pushing them to complete a set of exercises like bicep curls or pushups. A Nottingham. England study at Queen’s Medical Center revealed that oral supplementation of creatine increased muscle creatine uptake by 50%. They took 20 grams of creatine for 28 days. Hydrogen ions cause the pH of muscles cells to become more acidic. All participants were experienced weight trainers. Studies on lab rats revealed those rats who received creatine supplementation ran faster and longer than rats without supplementation.10 A study from Texas Southwestern Medical Center and The Cooper Clinic confirmed creatine’s performance ability. they lifted 18 pounds more than the control group in only 28 days of training. along with an increase in hydrogen ions.11 226 www. a rapid depletion of your creatine starts within seconds. On average. When you perform several short sessions of intense anaerobic exercise like sprinting or lifting barbells.com .pacerevolution. The researchers then measured their single-rep maximum bench press.Another important function of creatine is its ability to block or buffer hydrogen ions. Acidic pH causes muscles to fatigue.
5 7. San Diego.5 20 Maintenance in Grams 5 5 5 7.How to Maximize the Benefits of Creatine in Your PACE Workout Although you get some creatine from red meat. 100 120 140 160 180 200 Loading Dose in Grams 10 10 12. PACE: The 12-Minute Fitness Revolution 227 .” You would have to eat 9 pounds of meat a day to get 20 grams of creatine.5 15 17. Pure creatine is all you need. The best time to take it is 30 to 60 minutes before PACE but you will still benefit from other dosing times. Notice the doses are in grams not milligrams so capsules are ineffective. it’s not enough to create a “creatine loading effect. Sears from: The Colgan Institute. Buy creatine as 100% pure powder.5 10 Modified by Dr. You need a creatine supplement if you want to maximize the strength benefits. Don’t fall for the marketing publicity. One teaspoon is 5 grams and one tablespoon is 15 grams. You don’t need a carbohydrate load like some sellers of creatine drinks claim and the gels are no better than the inexpensive powder. mix it with water and drink immediately. The following chart will assist you in determining your personal loading dose and maintenance dose: Your Creatine Loading and Maintenance Doses Lean Body Mass in lbs.
you need PACE to realize the benefits of creatine. Then continue with the maintenance dose for 3 months. Remember. After a 3-month cycle. If you should get this. especially sprinters have reported nausea during exercise after taking creatine. strength and virility. Others disagree. you have two options. Overall. You can stop and use exercise to maintain your gains in performance and lean muscle. stop the creatine for a week and then begin again at half the dose.com . all natural. try eating a couple of slices of pineapple or papaya after taking your creatine. and help to increase your lean body mass. If you get muscle cramps. it is very well tested. If you use it intelligently. Some researchers have found a slightly increased rate of muscle cramping with creatine. Some studies suggest that caffeine (a common performance enhancer among athletes) may diminish the effectiveness of creatine if taken at the same time. and has an exceptional safety record. creatine can enhance your athletic performance. but neither is serious and they are both reversible. Other athletes.pacerevolution. There are two potential side effects of creatine you should be aware of. Massage the muscle that cramped to stimulate circulation before each exercise session.I recommend taking a loading dose for 10 days. 228 www. It won’t work its magic by sitting on the couch. Another concern you should be aware of when supplementing with creatine is to go light on the caffeine. Or you can switch back to the loading dose for 10 days again and repeat the cycle. Caffeine and creatine don’t mix well.
Mile High Publishing:48. M. Edel ED. 3 Hope BK. 1998. 4th ed. Baker R. Health benefits of docosahexaenoic acid.35(3):90-94. J Appl Physiol.392. PACE: The 12-Minute Fitness Revolution 229 . V. CA: Wadsworth/Thomson Learning. Sports Supplement Review. Belmont. 2003:30-31. Cell 2003.Endnotes 1 Rasmussen BB.112(1):77-86. 10 Colgan. Forever Young: 100 Age-Erasing Techniques. An overview of the salmonella enteritidis risk assessment for shell. 5 Boyle M. Personal Nutrition. All Natural Muscular Development. A stimulatory role for cGMP-dependent protein kinase in platelet activation.40(3): 211225. 4 Frank B. Dr. 8 Andrich. et al. Xi X. 11 Ibid.88(2): 386 . 9 Weider Research Group. and egg products. 2000. New York. 3rd issue. Wolfe RR. 2 Horrocks L.22(2): 203-218. Colgan’s Best Body Supplements: Creatine. Creatine: The Science Behind bodybuilding’s most popular supplement. NY: Harper Collins. Gu M. An oral essential amino acidcarbohydrate supplement enhances muscle protein anabolism after resistance exercise. et al. 1999. Miller SL. 1998: 146-148. Risk Anal 2002.. Tipton KD. Muscle & Fitness. Yeo YK. 6 Ibid 7 Li Z. egg. Wolf SE. Pharmacol Res.
230 www.com .pacerevolution.
As you’ve discovered.Chapter tWelVe PACE for Life I n an ideal world you wouldn’t need PACE. PACE: The 12-Minute Fitness Revolution 231 . By now you’re already familiar with the most important patterns and natural cycles for staying fit and lean: • • • • • Exertion and recovery Progressive changes Adaptive responses Breaking plateaus Functional strength through daily life In this chapter. And their bodies responded in kind. You’ll discover the subtleties of breathing. PACE rekindles those instincts by putting you back in touch with the cycles of health and fitness. you wouldn’t need any kind of exercise at all. In fact. the nature of cycles. I’ll take you deeper into PACE by fine tuning your practice and adding elements that bring it all together. and the practicalities of goal setting. They instinctively followed life’s demands and natural cycles. the bodies of our ancestors were seamlessly connected to their environment.
” 1 He also observed long-distance runners were prone to infections and chronic diseases. Dardik’s friend Jack Kelly. And. Dardik knew that heart attacks often occur after running or jogging – not during the workout.I discovered some of these subtle yet powerful secrets after working with PACE for years. This pioneering cardiologist and researcher confirmed PACE principles in a way that’s both unique and startling. Then. Olympic Committee. they repeat this cycle of exertion and recovery. multiple sclerosis and arthritis. He added. And clearly details its power to reverse chronic diseases as diverse as Parkinson’s. they take time for recovery. at the time.S. the president of the U. Olympic Committee’s Sports Medicine Council. Irving Dardik was the first Chairman of the U. Jack was the brother of actress Grace Kelly. The story begins with Dr. Olympic Committee Chairman Makes Gold Medal Discovery Dr. It must be something in the way people run now that causes heart failure after exertion. He compared their exercise practices to the habits of native people and animals. He said animals and natives in the wild run in short bursts. One morning he went out for his usual run and. dropped dead of sudden heart failure.S.pacerevolution. especially heart disease. He was also an Olympic oarsman and. Let me start by introducing you to one of the great pioneers in the largely ignored science of health enhancing cycles. 232 www. diabetes. Dr. His revelation illustrates the core principles of PACE.com . shortly after. “People have been running for thousands of years. and they didn’t die like that.
When you stop. which seems to be nature’s way. a burst of exertion. then rest. I am 52-years-old and feel as though I am back in my late 20s. You see this in whales when they dive. the fastest creatures on Earth. then down. I have cut my workout from 45-60 minutes on the cross trainer down to 22 minutes and burn more fat calories.“Cheetahs.” Brett K. it was the same pattern: a burst of exertion. these kids do it naturally – until we start training them in athletics. when they are playing. Canada Reconnecting With Nature’s Rhythms and Cycles: Your Heart Wave These observations led Dr. You see it in young children. sharks when they hunt. birds in flight. Think about that.2 “Since implementing PACE.” He concluded long-distance runners die of heart attacks because they don’t train their hearts to recover. And I found that all animals do that: a burst of exertion. They stop. and so on. This is the same conclusion I made in my own book. through time. They run. They run. it begins to come back down. I burn 61 fat calories in 22 minutes and have reduced my ‘belly fat’ substantially. Alberta. If you plot these changing rates going up. PACE: The 12-Minute Fitness Revolution 233 .. then rest. followed by rest. that is. run in short bursts.. your heart rate begins to climb. The Doctor’s Heart Cure. McMurray. Everywhere I looked. They stop. no matter what kind of animal was involved. Ft.. as well.” When you begin exercise. This mode of exertion. it does indeed form a wave. Dardik to his fascinating concept of viewing heart exertion and recovery as a wave – the “Heart Wave.
The more limited your HRV.Inside that wave of exertion. 46. or HRV. During his research. you gradually increase your heart rate variability. Dardik studied significantly increased their heart rate variability.” Cycles. Simply stated. 1996 Reverse Disease With Stronger Heart Waves If you mimic the natural rhythms of your heart by exercising in intervals of exertion and recovery. Adapted from Irving J. the greater your risk of chronic disease. the non-athletic people Dr. Dardik was the first to see these as “waves within waves. No. They also gained: www. “The Origin of Disease and Health: Heart Waves.” The picture below will help you visualize the concept. The smaller waves represent each heartbeat as it contracts and releases with its own wave of exertion and recovery. Vol. Dardik.com . 3. the better your overall health. the greater your HRV.pacerevolution. you have smaller waves from each heartbeat – itself an alternating wave of exertion (systole) and recovery (diastole). Heart Rate (Beats/Minute) 234 180 160 140 120 100 80 60 The central wave represents your heart rate increasing with exertion and dropping with recovery.
Aerobics and cardio are guilty of the same non-variation. When we exercise aerobically. we go to work. Think about this for a moment.• • • • • greater lung volume lower blood pressure improved immune function lower stress and anxiety greater sense of energy and well-being All of these changes happened in just 8 weeks. Imagine going from a resting rate of 80 bpm all the way up to 190 bpm in a matter of a few minutes. They don’t know why. Decades of research has shown that increased HRV is associated with longevity and non-disease states. Most of us don’t have that degree of variability. our heart rate also stays within a narrow band. When your heart has the capacity to jump into high gear whenever it needs to… and then recover at a PACE: The 12-Minute Fitness Revolution 235 . Our heartbeat mostly stays inside a narrow band: We get out of bed. just at a different speed than resting. Likewise. we sit at a desk. decreased HRV is associated with disease and a high risk of death from all causes. To quote Dardik. That kind of activity does not challenge the heart or give it room for changing speeds. Then back to resting just as quickly. but clinical studies confirm it. we sit on a couch. “Cyclic exercise really worked in reversing disease. Mainstream medicine accepts the fact that HRV is a risk factor for both infectious and chronic diseases. we come home.” 3 Think of HRV as your ability to experience a wide range of heart rates.
pacerevolution. Dardik’s journal articles.” Jane M. Just as a decrease in the Heart Wave range (decreased HRV) leads to decreased longevity and chronic disease. I built up my lung capacity again. cardio-vascular disease. “I love what you have taught me with PACE. That’s the power of HRV.com . However. you are in excellent health. After just a few weeks. El Sobrante. Your heart can pump blood and oxygen quickly and without effort.moment’s notice. the implications for fitness training are significant. this is not always the case. When we speak of fitness. CA When your heart doesn’t have the capacity to beat faster with any amount of certainty or reliability.4 In it he describes how modern exercise trains us to lower our HRV. You have power on demand and the ability to adapt and turn on a dime. we infer a positive relationship between fitness and health. fitness should cause good health. and my strength. Here’s an excerpt from one of Dr. there are reports that suggest an association between continuous. expanding the Heart Wave range (increased HRV) leads to increased longevity and health. In fact. In this regard. you’re in trouble. “A decrease in Heart Wave range is equivalent to a pianist trying to play a piano concerto using only one octave of a piano’s full range..5 6 7 8 9 This association between fitness training and chronic disorders can now be explained by recognizing that prolonged continuous 236 www. and multiple sclerosis. long duration exercise with infectious diseases including polio. respiratory and gastrointestinal infections as well as with cancer. which actually boosts our risk of disease. echoviral meningitis.
However. Dardik’s research is remarkable. The same would apply to any behavior done in a continuous fashion. (Emphasis added. yoga masters and high-level athletes from PACE: The 12-Minute Fitness Revolution 237 . more even – in other words. Explore Nature’s Other Life Cycle: Breathing Martial artists. when you practice long-duration exercise and ignore recovery you make your body weaker. PACE is a complete program.training in a narrow target heart rate zone. he did miss one point when it comes to fitness and training. through aerobic exercise or any other form of linear stress. Dr.. Keeping your HRV high means changing up your routine and adding new elements that progressively increase the challenge. In just minutes a day you can program your body for longevity and disease prevention. recovery.e. actually will train HRV to decrease. which is designed to push the limits of oxygen consumption (VO2max) but ignores oxygen recovery. In fact. By teaching HRV to become more linear. In this way.) Instead of linear aerobic fitness. more prone to disease and more likely to die young.” In other words. And that’s progressivity. There’s no doubt: PACE increases your heart rate variability or HRV. physical fitness (like energy) generally is described as ‘the ability to work. we should be training the Heart Wave range to expand.’ What this definitely does not take into account is ‘the ability not to work’ – i. flattening the Heart Waves – the individual is actually training to become more susceptible to chronic disease and all cause mortality. It’s self-contained and has all the elements you need for a lifetime of strength and vigor.
improving your breathing literally helps improve your ability to develop higher and higher levels of functional fitness.” the ability to control your breathing patterns to improve strength. awareness and control of your breath will take you to a deeper and more advanced level of achievement. When you’re practicing PACE. Martial artists and high performance athletes of all kinds know that proper breathing techniques help them get in the zone. In addition to their role in bringing the air in and out of our lungs. the breathing muscles (principally the diaphragm. So in essence.pacerevolution. the muscles of the rib cage and the abdominal muscles) play a vital role in stabilizing and rotating the upper body. stamina and sense of well being.com . perform better and recover much more quickly. and a sense of internal power.around the world have a secret weapon. physical equilibrium. the quality of your breathing directly affects your core strength and lays the foundation for optimal athletic performance. breathing is also the foundation for emotional intensity. It’s what Bruce Lee called “Breath Power. Besides delivering oxygen to your muscles during exertion. On top of that. 238 www.
What Are the Benefits of Proper Breathing During PACE? Hundreds of studies have proven that proper breathing techniques before. Proper breathing. steadies. improves concentration. especially carbon dioxide. Plus. leaving you weak and listless part way through your workout. tone and repair your muscles will be lost. your muscles cannot perform at their peak. focuses attention. That means all those nutrients and vitamins you need to build. on the other hand. and clears the mind. rib and abdominal muscles to improve core strength and stability. improper breathing inhibits your cells from metabolizing your food properly. gaseous by-products of metabolism. Additionally. Without sufficient oxygen. allows your body to metabolize food efficiently and to rid itself of all the noxious. and increases the ability to deal with complex situations without suffering from stress. during and after exercise deliver: • • • • • • increased stamina increased endurance better performance quicker recovery enhanced oxygen absorption increased muscle development Proper breathing provides your body with oxygen for the correct and efficient functioning of every cell. Proper breathing soothes the nervous system. PACE: The 12-Minute Fitness Revolution 239 . calms. it tones and trains your diaphragm.
Focused breathing should be deep and natural. For pushups.) The diaphragm is connected in the front. But for the sake of simplicity. Focused breathing utilizes this deep natural breathing pattern to develop rhythm and muscle focus while exercising. Your diaphragm is a large muscle that rests horizontally across the base of your rib cage. when doing squats or deep knee bends. This type of deep abdominal breathing promotes a full exchange of air. and along the back. you would inhale slowly as you descend then exhale as you rise to a standing position.Use These 4 Basic Breathing Techniques Today Depending on whom you talk with. with no impediments.com . your breathing should be full and rhythmic. using your diaphragm and ribs to fill and empty the lungs. along the sides of your lower ribs. (Imagine an inflated parachute attached all around your lower rib cage. 240 www. there are hundreds of different breathing techniques to choose from. using the same in through the nose out through the mouth technique described above. exhale as you push your body up.pacerevolution. You’ll want to be sure to breathe in through your nose to strengthen your diaphragm and exhale through your mouth to alleviate pressure. For example. we’ll discuss four main breathing methods that have proven to help athletes improve stamina and strength. The trick is to keep your mind focused on your breathing and on the muscles you are training. keeping the oxygen/carbon dioxide ratio in your body balanced. simply inhale as you descend. Focused Breathing — Most experts agree that for optimal health.
FL Bellows Breath — The Bellows Breath is an adaptation of an ancient yoga breathing technique revered for its ability to increase energy and a sense of well being. The connection between your mind and body while performing this breathing technique produces improved performance and overall muscle gain. Sears’ programs and advice. and lost 3 inches off waist. Begin by sitting in a comfortable position. Many people “forget” to breathe when doing sit-ups or abdominal crunches and lose much of the benefit of training.” Kiel B. Take a few deep breaths through your nose filling the lungs from bottom to the top PACE: The 12-Minute Fitness Revolution 241 . My weight has dropped 11 lbs.. I began PACE in January 2009 and the results have been no less than incredible. For maximum effect. “I am a 58-year-old male with type-2 diabetes and cardiovascular disease (CVD). I believe I am on the right track to good health for the foreseeable future.. Thanks to Dr. For maximum muscle gain. inhale at your resting position and exhale as you contract your abdominal muscles. Incorporate the Bellows Breath technique before or after your PACE workout to improve cardiovascular function and to recover more quickly. See them contracting and relaxing as you rhythmically breathe in and out. sharpen your mental focus. To increase your benefits.Focused breathing is essential for proper development of your abdominals as well. Land O Lakes. body fat dropped from 30% to 22%. Using this focused breathing technique enhances your ability to perform each movement and will increase your fitness results over time. focus your mind on the muscles you’re training.
– like a glass of water (expanding your abdomen and then filling the top of the lungs). forcing the last of the air out with your abdomen pressing in. This should feel like a series of short. After 15 to 20 repetitions. When you inhale. It will “clear your head” and might even improve your cognitive abilities as well! Lung Expansion — In this exercise.com . This will open up your lung cavity and allow your lungs to expand. Inhale and exhale deeply pulling your shoulders back as you do. The Bellows Breath technique will improve your stamina. flexing your abdominal muscles inward with each short exhale. With deep diaphragmatic breathing. so that the ribs flare out slightly. while the bottom of your lungs pull downward to bring in air. let your breathing return to normal. the space just below the breastbone. overall concentration and sense of well being. at the upper abdomen pushes in slightly to exhale more completely. try blowing little puffs of air through your nostrils as you exhale. Power Breathing — Use this technique to improve your actual strength while performing bodyweight calisthenics. you will use deep diaphragmatic breathing to increase your lung capacity and to super oxygenate your muscles before and after a PACE workout. After 2 to 3 warm up breaths. Be sure not to go too fast. Expel the air from top to bottom. staccato exhalations.pacerevolution. Do 3 to 5 lung expansion breaths before and after each exercise to oxygenate your muscles and to shorten your recovery time. Exhale through the nostrils doing the exact opposite. Unlike the previous forms of diaphragmatic breathing we’ve 242 www. the diaphragm muscle pulls downward.
There you have it. Keep up the abdominal pressure through the full range of motion. You’ll know you’re doing it right when you see your abdomen expand slightly as you inhale. power breathing does not. Now let’s have a look at setting goals and turning knowledge into action. A quick primer on how to improve your breathing that will help you increase your natural stamina.discussed. Right before you perform a calisthenic exercise. increase your abdominal pressure slightly. hernias or other health concerns. strength and overall lungpower. Next. Power breathing is a method to increase the pressure in your abdomen to stimulate additional strength at the moment of exertion. that’s okay. which require you to exhale completely. Special Note: Consult your doctor before performing this breathing technique if you have high blood pressure. I know I’d be lazy if I allowed myself to be that way. You’ll probably feel the need to grunt. Here’s how it works. Be sure to breathe down into your abdomen and not just your chest. But because I recognize PACE: The 12-Minute Fitness Revolution 243 . hold your breath as you begin the exercise. then release. Then as you begin to exert force. you’ve seen power breathing at work. Bringing It All Together Good Planning Is the Key to Success Deep down. heart problems. If you’ve ever watched Olympic weight lifting or a martial arts competition. My natural inclination is to procrastinate. inhale deeply through your nose.
Early to Rise Ben Franklin was right. I tend to miss workouts and eat whatever is available. Otherwise. For breakfast. If you will get started now and follow this specific plan of action… it will ensure that you don’t put off your most important step – the actual doing. I have my body composition log and my running equipment as the first thing I see. Every important accomplishment I have ever made started with planning. Since I am in a leaning down cycle. I take five minutes and plan my exercises and meals for the next day. Every night. I’ll order a seafood salad to-go from the restaurant near the gym. 6:00 AM: My alarm sounds. For lunch.this shortcoming. So I plan a brief PACE workout before going to the office. I don’t bother with detail and I don’t feel guilty if it changes. I take some steaks out of the freezer to thaw for dinner. Early to Bed. I put some motivation near the alarm the night before.com . I 244 www. I incorporate this in my routine. Let’s say tomorrow is Monday… I know I will be very busy with patients at the clinic and have several meetings afterwards. I’ve developed a system that makes health improving habits automatic. I’ll have eggs and some left-over salmon from tonight’s dinner. I know I’ll never get it done. and strength training at lunch.pacerevolution. Getting up early is profoundly health enhancing. I don’t always stick to it. I think of it as a self-coaching tool. but without a plan. This makes it impossible to forget my goal and my motivation.
I feel an intense burn in the front of my thighs as I move into my supra-aerobic zone. and 8 ratings for about a minute followed by a minute of recovery while I pedal at a 3 or 4 rating and breathe deeply. I repeat this cycle 3 more times advancing to 6. I provide my heart and lungs with short challenges just above my capacity to sustain. I start with a 2-minute warm up at a gentle pace. Warm-Up 2 min Set 3 45 sec 1 min 45 sec Set 1 1 min 1 min Set 4 1 min 30 sec 1 min Set 2 1 min Set 5 1 min Exertion Recovery Exertion Recovery Exertion Recovery Exertion Recovery Exertion Recovery PACE: The 12-Minute Fitness Revolution 245 . I follow my PACE program for cardio. I then accelerate to a moderate 5 out of 10 rating for 1 minute. As you already know. It’s now 6:45 AM and the sun is rising as I walk out the door.have a cup of coffee while I read my email. I then drop back down to a 3 rating for 1 minute of recovery. To accomplish this. 7. I pedal as hard as I can for 30 seconds. By doing this a little bit every day. I know my body will get the message to improve my oxygen delivering capacity. I’m going to give it everything I have. Feels good today! For my last exertion period. When I stop to catch my breath. the principle is to build larger lung and heart capacity. Today I’ve decided to bicycle. I gradually build reserve capacity. I know I’ve provided that little excess challenge.
Eating food that occurs naturally can be a challenge. As part of a regular rou- 246 www. salmon and water. I put 10 grams of glutamine in my water. It requires the most fuel. I’ll just do 75 – although on some days. I try to eat only food that occurs naturally. I have 2 basic rules to guide my eating. After breakfast.pacerevolution. Two. I pedal easily back to my house. It prevents muscle breakdown and boosts growth hormone. I do one of my favorites. I don’t care who says it’s good for me. I’ve worked my entire body. Hindu squats. Most modern food is man-made or adulterated in one way or another. I’ll push myself and do 500. multi-antioxidant supplement with my breakfast.com . Total time: 12 minutes. One. multi-mineral. I don’t eat food I don’t like. I spend 20 minutes on calisthenics. I follow this with crunches. Today. First.I think about how important quads are to physical capacity as I am panting during recovery. In just a few minutes. push-ups and instep touches. Your quadriceps muscle is the largest in your body. I take 1000-mg of Vitamin C and a combinational multi-vitamin. To build strength in the legs and back – and boost your lung volume – this exercise can’t be beat. Load Up on Protein for Breakfast Breakfast is a 3-egg omelet.
then it’s time to see patients. catching and hitting and it’s home for dinner. Exercising with 8-yearolds has turned out to be great fun and I get to spend more time with my son. I retreat to my office for a few minutes. Since I’m working the big muscles of the legs today. this is the best way to build muscle. I take the kids through some calisthenics. and get to the office… Calisthenics Training Log Muscles Worked Legs. Lower Back Upper Body Full Body Exercise Hindu Squats Crunches/Sit Ups Push Ups Instep Touches Reps 25 – 25 – 25 15 – 15 – 15 10 – 10 10 – 10 Reliable Energy for the Afternoon I stop by a local restaurant and place an order for a seafood salad to-go. Gluteus Abs. I meet with my research assistant while I eat mixed seafood and spinach.tine. PACE: The 12-Minute Fitness Revolution 247 . I want extra protein after my workout. It’s time to shower. I ask them to add an extra portion of grilled dolphin to the salad. drink a fruit smoothie and snack on some cheese. I listen to music. have a brief meeting with a perspective new employee for the Wellness Research Foundation and another with my office manager and it’s off to baseball practice. I finish with my patients. One hour to practice basic throwing. It also develops the kind of functional strength that keeps you fit and mobile past 100. After 2 hours of patients.
In our natural environment. I have found wild game from a local hunting group. I take another 1000 mg of vitamin C and 400 IU mixed tocopherols with dinner. It makes them obese with all the wrong kind of fat. Keeping animals inactive and feeding them grains does the same thing to them that it does to us. if you eat any animal you have to concern yourself with the environment of that animal.com . 248 www.com. In Florida. I wash and slice them and dinner is ready. I also grill up some onions and bell peppers. It’s full of hearthealthy nutrients with none of the hormones and antibiotics that can threaten your health. I pick one yellow tomato and two red beefsteak tomatoes from my back yard. Red meat is the highest quality nutrition – bar none. I eat it just about every day. In our modern world though.The Most Complete Nutrition Source Despite the constant droning over the dangers of red meat. I enjoy my steak and vegetables on the back patio with my family as the sun goes down. we have tomatoes ripe now.alsearsmd. I also take 100 mg of the ubiquinol form of Coenzyme Q10. You can find out more about grass-fed beef at my website: www. Today it’s T-bones on the grill. I much prefer grass-fed beef or wild game. approximately 85% of our total calories came from red meat. It makes all the difference in the world.pacerevolution.
we often neglect relationships and recreation. tomatoes Bowl of ice cream with a sliced peach and walnuts Vit C 1000 mg Tocopherols 400 IU Co Q10 100 mg Supplements Glutamine 10 gm Vit C 1000 mg Multivitamin Lunch Afternoon Snack Dinner Evening Snack Quiet Reflection… Exercise for the Soul Freud said we need three things to be happy: relationships. In other words. I don’t worry about fat but I do try to eat low glycemic fruit. When that happens. bell peppers.Hungry for Dessert? Eat Naturally Sweet I have a bowl of ice cream with a sliced peach. we tend to focus nearly all of our energy for change on our careers. You can get it from most grocery stores. we need to love. cheese Grilled grass-fed steak. Meal Log Breakfast Cup of Coffee. Under the stress of our modern lifestyle. onions. Peaches have a glycemic index lower than whole wheat bread. 3 egg omelet. and play. PACE: The 12-Minute Fitness Revolution 249 . occupation and recreation. hand-whipped cream and walnuts. work. water Seafood salad with extra grilled dolphin and spinach Fruit Smoothie. salmon. I also buy ice cream without added sugar.
I am not perfect and I suspect you aren’t either.pacerevolution.I take a contemplative walk around my neighborhood. I may watch some TV or read. I credit my good health to my daily habits. Plan it in the same spirit you would plan a mini-vacation. What I would like to eat and how I feel about exercise. I clear my mind and reflect for a few minutes. I get to bed early. chicken). Now. It’s part of my recreation. • Involve your family and your friends. • Make a portion of your physical activity recreation every day. But having said that. • Start the day right with brief cardio exercise before breakfast. I do not consider a health improving lifestyle to be work. • Focus your plan on exercise you enjoy and eat only the natural foods you like. 250 www. You won’t succeed everyday and you shouldn’t expect to. I jot it down in my log. fish. I don’t beat myself up if I slip. • Eat a high protein breakfast. • Plan dinner around high quality protein (steak. 11:00 PM: Time to hit the sack. No one will ever convince me otherwise.com . • Train for strength either before lunch or before dinner. I think it is a mistake to treat your health and fitness goals as you do your occupation. Afterwards. This is not real physical exercise and most people get plenty of walking during their daily routine but it does allow me to relax. Chart Your Daily Action Plan • Make your plan for eating and exercise the day before. I also try to involve family and friends whenever possible. I think for a few minutes about what I’d like to accomplish tomorrow. • Reflect on today’s progress and plan for tomorrow’s. roast.
1996. 5 Sharp C. The Origin of Disease and Health: Heart Waves – the Single Solution to Heart Rate Variability and Ischemic Preconditioning. 66-67. 1992. 9 National Center for Health Statistics. pp. p. pp.Remember. Can exercise damage your health? Athletes who train hard seem to unusually prone to illness. Physical activity and health: a report of the Surgeon General. The Doctor’s Heart Cure. Heart sick: why are the hearts of top riders failing – and what does it mean for you? Bicycling. How Much Should You Run? Runner’s World. 6 Burfoot A. 1996.2004. New Scientist. Rodale Books. excellent health is more of a journey than a destination. September 1995. PACE: The 12-Minute Fitness Revolution 251 . Making Waves: Irving Dardik and his Superwave Principle. 8 Kanter E. 2006:7(1):1 2 Sears Al. August 15. The New York Times. pp. Paul. But the complexities of the immune system make it difficult to understand why. St. 1995. August 1995. 58-61. MN:Dragon Door Publications. No. Cycles. 46. Vol. So be sure to enjoy the trip… Endnotes 1 Lewin R. 7 Martin S. Sharing Gold Medals. June 25. Tuning Biorhythms through Cyclic Exercise. 3 Lewin R. Parry-Billings M. and Multiple Sclerosis. 3. 11. 33-37. July 11.2005 4 Dardik IJ. Holistic Primary Care.
252 www.pacerevolution.com .
I have found no better predictor of who will be successful at reaching their goals than whether or not they are willing to keep a log. Don’t wait. enough talk. PACE: The 12-Minute Fitness Revolution 253 .appeNdIx a PACE Workbook Guarantee Your Success: Keep a Record of Everything You Do As a life-long “health nut. Here’s a link where you’ll find workbook pages you can download and use with PACE: www.” athlete. personal fitness trainer and integrative doctor. Let’s get down to it. I also use it for planning. I pencil it in and then write over it in pen when I actually do it. I have included workbook pages from my own log on a special website. Everything you need to set your PACE goals and track your progress is right there. consultant.com/workbook Visit this website and get started today. If you want progress. Okay. write down what you do.pacerevolution. I’ve worked with thousands of people. sports trainer.
com/video No more guesswork.com . So I asked my PACE trainers to show you exactly what to do.Take the Guesswork Out of PACE Nothing helps you get results faster than seeing PACE demonstrated on video.pacerevolution. It’s all right here: www. We’ll demonstrate all the calisthenics and body weight exercises. 254 www. Go to the exclusive website below and you’ll see and hear all the routines in Chapter 9 explained in detail. You have all the tools you need to start doing PACE right now.pacerevolution.
I’ve also seen the combination of PACE and endurance training work well in athletes from tennis players to wrestlers who need a combination of both endurance and explosive strength.appeNdIx B Common PACE Questions Answered Endurance Plus PACE Q: “Dr. The key is using PACE effectively to build up your cardiopulmonary capacity. I run marathons. Using a PACE routine will boost your lung volume and achieve a higher cardiac output – which is precisely what marathon runners who train only for endurance are missing. If you train ONLY for endurance. PACE will help you tolerate the endurance training you need for a marathon while giving up less of your heart strength and lungpower. causing your maximal achievable heart and lung output to drop. Can I still do PACE? And can I use PACE to help me train for endurance events?” A: Many people think that PACE means that they have to give up all endurance training. In fact. you’ll lose lung volume and your heart will slowly shrink. This is understandable since I often point out the weaknesses in endurance training. But actually PACE and marathons are not mutually exclusive. This will weaken your performance PACE: The 12-Minute Fitness Revolution 255 . Sears.
And he puts a great deal of emphasis on building lung volume and VO2max. you’ll build and retain the heart and lung strength of youth. Lance Armstrong is a most excellent example. you’ll actually improve a broader range of athletic capabilities. is it will threaten your health over the long term by accelerating losses of aging and making you more prone to heart attack and stroke. focus on increasing your maximal exertion.com .whenever you need bursts of high energy activity or strength. • Practice a short PACE routine of only 12 minutes. During this time.pacerevolution. (the highest rate of oxygen consumption attainable during maximal or exhaustive exercise…) – each of which are critical to both your athletic performance and your long-term health. If you are not willing to at least temporarily limit the frequency of endurance training – say running more than a mile continuously – you are not likely to make good progress at building your heart and lung capacity or strength. 3 times a week. He is principally an endurance athlete yet he uses high-intensity sprints as part of his regular workout routine. What’s worse. for an 8-week block. Here’s how to make PACE work with your endurance training: • First you will have to (for a time) limit your endurance training. Record your heart rate at the end of your PACE exertion set and make note of how long it takes you to get back to a rate within 10 beats of your resting heart rate. At the same time. Slowly and gradually work up to 256 www. Start by logging your resting heart rate. By supplementing your endurance training with a PACE routine. • Next. measure your heart’s recovery time.
How to Accelerate Your Fat Loss Q: “I’m interested in what Dr.higher and higher speeds for brief exertion sets of no more than 1 minute. If you follow it for 2 to 3 weeks. Your heart’s pumping power and output will soar.” A: Here’s how you can accelerate your fat loss. As an added bonus. And this added capacity will make you more competitive. you’ll probably drop body fat. When you return to your usual training after an 8-week PACE training session. Here’s how to make it work: PACE: The 12-Minute Fitness Revolution 257 . your payoff will be huge. Sears talked about for increasing the fat burning of the program.. Give yourself enough time between sets so that you get to within 10 beats of your resting heart rate.. • Practice your endurance routine only once every 2 weeks. and you are very likely to get a significant boost in your lean body mass. But if you can have a little faith. you’ll see dramatic changes. • Monitor your recovery heart rate throughout the 8 week block. You should notice your recovery time getting shorter and shorter over this 2-month period even though you are working at a higher level of exertion. Your lung volume and VO2max will be considerably higher. Start by eliminating carbs and pumping up protein. you’ll notice a huge difference in your performance capacity. You may have some resistance to cutting back on your endurance training.
try cooked fish and/or meat. But no bread or potatoes. raw foods are packed with nutrients that are untouched and undamaged by the cooking process. sweeteners or high carb ingredients. But avoid 258 www. Between meals. also give you the right kind of fat – triggering even more fat loss. have a salad of mixed veggies. The raw eggs. Your carbs should come from vegetables.com . You can also cook some eggs and have them with grass fed steak or bacon. stay with lean protein. You can use milk.” and signals your body to start burning off fat. By giving your digestive system a break. For this program. try a colon cleanser to help you with this. I find soups very good for lunch as long as they have no additives. have another shake – the same one you prepared in the morning. This also gets rid of extra bulk around your middle. aside from proving the perfect ratio of amino acids. Add 2 raw eggs. In the evening.In the morning. raw foods are best but not mandatory. Afterward. Mix in 2 scoops of whey protein isolate. What’s more. That extra protein tells your body that “the hunting is good. start with a protein shake and throw in some raw eggs.pacerevolution. Stir and drink up. Raw foods may sound extreme. In the afternoon. you’ll have a chance to get rid of accumulated waste in your colon. but your body can easily digest them. If you like sashimi or sushi. That should give you at least 50 mg of protein. If raw is not your thing. juice or water – whichever you prefer. that makes a great lunch. But try and keep carbs out of your breakfast in the morning.
But if you can stick with it – and do your PACE program at the same time – you’ll see incredible gains. including boosting your maximum metabolic rate. Stick to olive oil and balsamic vinegar or better yet – sacha inchi oil. how long do I maintain maximum exertion? I know I need to pant and create an oxygen deficit but I’m not clear on how long I maintain the highest-level exertion… Also: How low do I need to let my heart rate drop before doing my next exertion period? Does it need to drop by a certain number of beats. a percentage of how high it got.commercial. You probably can only exert yourself at a maximum rate for short bursts of 20 to 30 seconds. It requires effort and on some days. You’ll be amazed at how good you feel after just 14 days. How Long Do You Maintain Maximum Exertion? Q: “Dr. or just above my resting rate?” A: Your maximum exertion triggers many of the changes you want from your PACE program. Sears. Fat will start falling off your body. as some people don’t push themselves to reach their maximum output during their PACE routine. This may be a tough plan for you to follow. but it’s not intended for more than a few weeks at a time. How long you maintain it during your exertion period is less important than achieving your highest rate because that’s what will boost your performance capacity for next time. But keep in mind that PACE only requires maximum output for short periods. How do you know if you’re at your highest level of exertion? PACE: The 12-Minute Fitness Revolution 259 . store-bought salad dressings. you may not feel up to it. This is a critical point.
our most popular forms of exercise focus on constant exertion without rest.pacerevolution. that’s fine. It’s a trait we’ve lost over time. Your ancient ancestors would have had this ability. How Often Should You Do PACE? Q: “How many times a week do you suggest to do the program? For how long? And how often do I change the routine? Also.com . It also modifies your metabolic rate. your highest level of exertion may only last a few seconds. And when you stop. helping you to burn calories as energy instead of storing them as fat. You repeat this enough and your body interprets this as chronic stress from a poor or unstable environment. Hunting and fighting are good examples of how brief but intense their most important physical exertions would have been. Today. your heart will race and you’ll feel as if you can’t run another step. If you’re out of shape. This weakens your heart and shrinks your lung capacity. But it’s one of the capacities of a heart and lungs in top condition. you’ll feel winded and break into a pant. I use a rebounder. you’ll be able to boost your maximum output soon enough. your legs will burn. Training your body to recover after exertion is essential for good health. It is the gradual progression of your highest level of exertion that is so effective for building a stronger heart and a bigger set of lungs. As your lungs expand and your heart’s pumping capacity increases.” 260 www. How can I apply your system with my equipment? I live in Canada and can’t go out during the winter.Physically. If this is the case. Their daily activities demanded that they exert themselves in short bursts followed by rest. That in itself is a formula for heart attack and stroke.
If you’re not winded or if you feel like it was too “easy” then you’re probably approaching it as a type of “cardio. Warm-Up 1 min Set 3 1 min 2 min 1 min Set 1 1 min 2 min Set 4 2 min 3 min 1 min Set 2 2 min Set 5 2 min Exertion Recovery Exertion Recovery Exertion Recovery Exertion Recovery Exertion Recovery PACE: The 12-Minute Fitness Revolution 261 . They are guidelines. Put the emphasis on challenging your heart rate and finding your limits. If you need more than the book suggests.” Don’t make this mistake. try different instruments. you should feel like you’ve really done something. Change your routine every 4 to 6 weeks. you’ll be able to do it in a fraction of the time you spent on longer routines. Start by doing PACE at least 3 times a week. Your legs should ache and your shirt should be drenched in sweat. do it 4 or 5 times a week. you could start with your treadmill and then move to your rebounder after a few weeks. For example. Follow the workout times. Push yourself to reach a little further each time you do the routine. Here is a program you can try. Not only will PACE help you get the results you’re looking for. But the core focus needs to be pushing for maximum exertion. then take time out and do it. During that time. not hard and fast rules. If you feel like you need more. When you’re done. Increase the intensity each week.A: I applaud your efforts to stay fit. but don’t get stuck on them. Allow plenty of time for recovery.
Pump with your legs. Is there anything I can do in between my PACE workouts? For example. you’ll be amazed by how your capacity and recovery times have improved. Sears. But. try a stationary bike (or recumbent bike). It gets you out of a chair. so start with a low resistance and give it all you have. By working the bigger muscle you’ll speed up your weight loss. Lose that power 262 www. This will help work the big muscles in your legs. relieve many types of lower back pain and improve your chances of staying active and independent as you age. the first four sets are just one minute of exertion. When you eventually come back to this workout. Turn up the resistance and push yourself. but that’s the most important movement you have. lean forward and try to stand up. lower your blood pressure. burn fat. for maximum fat loss. Strive to get your heart rate a little higher than it was last time. out of a car and up the stairs. out of bed. Was that easy or difficult? You may not realize it. bend from the waist. how do you do calisthenics with PACE?” A: Calisthenics can build strength. if I do PACE at the gym three times a week. First.As you can see. With your hands in your lap.pacerevolution. What to Do Between Your PACE Workouts Q: “Dear Dr. Compound hip and leg movements work the muscles that keep you mobile. Take a break and recover and then get back on the machine for the next set. try this simple test: Sit at the end of your chair with your feet flat on the floor. You could cycle a number of workouts to take you through an entire year. what can I do on my off days? Would calisthenics work for this? If so. Running either outdoors or on the treadmill works well with this exercise.com .
turn the wrists up and make a fist. Then. When you recover to comfortable breathing. Once you are comfortable with the form. From this position. Continue exhaling and let your arms swing up as you stand. At the end of the inhalation. It’s not hard to get great results from this routine. but you have PACE: The 12-Minute Fitness Revolution 263 . do another set of 50. shake out your limbs. exhale. Increase it and you’ll be moving around until the day you die. walk around and drink water if you’re thirsty. try another set of 50. Recover again. bend your knees and squat. you will have finished a great PACE workout. your elbows should be behind you with both hands in a fist. During your recovery. relax. Let’s say that number is 50. you can increase your speed to one squat per second. Repeat at the pace of one repetition every four seconds. parallel to the ground with your hands open and palms facing down. Let your arms fall to your sides and touch the ground with the tips of your fingers.and you’ll be wheelchair bound. Inhale briskly and pull your hands straight back. Do as many as you can until you become winded and start to pant. Take the Hindu squat for example: Here’s what you do: Stand with your feet shoulder-width apart. hands open and palms facing down. This brings you back to the starting position: standing straight up with your arms extended in front of you. As you pull back. palm side up. If you can complete three sets of 50 Hindu squats. Extend your arms out in front of you.
feel your breath 264 www. Try it. When you’re ready to start your workout. find a resistance level that’s comfortable for you. Think about your last routine… make this routine a little more challenging than the last. I’ll give you just one. You could increase the resistance or you could increase the pace of each exertion period. I understand the concepts in your book but when I get to the gym and look around at the equipment. If you can keep up with it. As you get started. You’ll start to fly up stairs and lifting things won’t be a problem. • Feel yourself pant. • On your machine. But for now.pacerevolution. I draw a blank.com . your lung volume will blossom. Your thighs will become rock hard and strong enough for you to pounce. consider these points: • Do one thing differently. three times a week for six weeks. Try doing three sets. follow this checklist: • Use the routine I give you here. There are dozens of exercises in your PACE book. just focus on the basics. Drawing a Blank at the Gym? Q: “Here’s my problem: I don’t really know what to do when I get to the gym. You’ll be amazed by the results.” A: I understand your situation. It’s common for my patients to ask me for a more specific plan for taking PACE into the gym. After each exertion period. I have a few suggestions for you…when you get to the gym.to do them. That’s my challenge to you.
what do you do with it? Should you hit your max heart rate every time? There’s a big difference between what they PACE: The 12-Minute Fitness Revolution 265 . The next time you do PACE. Confused About Heart Rate? Q: “I’m confused about heart rate… I’ve read there are different ways to calculate maximum heart rate. Find a resistance level that’s challenging but not too hard. Also. Or you can turn it up. If you’re not sure where to start. or if you just want a more basic routine to follow. Give it all you can during your exertion period and take as long as you need to recover. Just do it and give yourself a challenge. this will work. change one thing. once you know what your max heart rate is. Do whatever you need to do to make it different and challenging. Feel rested before you start again. Don’t worry about how long it takes. fine. • Recover fully. But you can turn up the resistance on your second set. Get off your machine and walk around.accelerate as your lungs try to fill the oxygen deficit you just created. Making small changes in the same direction will help you succeed. You can leave the resistance at the same level for your third set. Don’t think too much about it. If you want to keep the resistance the same during your first set. Let your heart rate come down. Drink some water. Follow the guidelines I mentioned above. Set 1 4 min Variable 3 min Set 2 Variable 2 min Set 3 Variable Exertion Recovery Exertion Recovery Exertion Recovery You can’t go wrong here.
While 220 minus your age is still the easiest and most widely used method to calculate your maximum heart rate. what does max heart rate mean and what do you do with that number during your PACE routine? Your max heart rate is a way of measuring your heart’s level of 266 www.7 and that gives you 42. multiply your age by 0. If you want to make the correction.tell me my max heart rate is and what I can actually achieve during exercise. Now that you’ve established an upper limit. use this formula: 208 – 0.” A: Heart rate is a common concern.7 (age) = Max heart rate If you are 60. Some of these alternative formulas have interesting clinical studies behind them. a 20-year-old would have a maximum heart rate of 200 (220 – 20 = 200). Then subtract 42 from 208. a 20-year-old has a max heart rate of about 194. But the truth is closer to about 166 for someone that age.pacerevolution. That gives you 166. and slightly underestimates the max heart rate for older people. On the other end. a 60-year-old has a max heart rate of 160 based on the “220 minus your age” formula (220 – 60 = 160). The controversy around the “220 minus your age” formula is that it slightly overestimates the max heart rate for younger people. Let me clarify a few things about heart rate and how best to use it during your PACE routine. In actuality. there are other ways. But this is slightly high. Using this formula.com .
Stroke volume is how much blood you pump with every beat and your maximum heart rate is the speed at which you can pump that blood. When you challenge your max heart rate during your PACE routine. Your overall cardiac output is a combination of stroke volume and maximum heart rate.conditioning. If you find yourself in sudden need of extra oxygen – and your heart lacks the stroke volume and speed required to meet that need – you’ve just triggered a heart attack. That’s not a problem. Heart attacks happen when your cardiac output is too low to handle a stressful situation. Use your max heart rate as a guide. As you become more conditioned you’ll strive to slowly and gently increase your maximum heart rate knowing that 166 is the normal maximum. Heart attacks don’t happen because your heart lacks endurance. PACE: The 12-Minute Fitness Revolution 267 . when you’re exercising. If you’re just starting out. This can happen when you’re lifting something heavy. you’re building up your reserve capacity – the extra pumping power you need during times of stress. In practice you may find that you can only get your heart rate to 150. the lower your risk of heart attack. But just because your max heart is listed as 166 for your age (if you’re 60) it doesn’t necessarily mean you can get your own heart rate that high. The more reserve capacity you have. Maximum heart rate is a critical measure of fitness. when you’re being intimate with your partner or if you’ve just received shocking news about a loved one. Consider it your base line – your starting point.
can PACE work for someone his age? And what sort of workout would you recommend?” A: I get a lot of questions about whether PACE is too “intense” for people over 65. It’s a fine point. Write it down and keep a log. some of the program’s most ardent fans have to deal with limitations caused by injury or other age-related conditions. Most people think they have to push themselves hard to get results when they begin working with PACE. My own workouts are pretty intense – I do sprints myself – so they’re not an option for him. Lately he’s been trying to get back into an exercise routine. slowly increase the challenge. As you make progress. used to be a runner for years.try and establish a base line. By the time you’re on your third or fourth set. But I’d like to help him out. 268 www. Are You Too Old for PACE? Q: “My father. Try doing three or four sets with recovery in between. who’s 71. You’ll see your max heart rate get higher over time. he won’t ever have to work at uncomfortable levels to get results. but can’t quite seem to find something that works. So my question is. your heart rate should be climbing to its upper limit. While it’s true that your dad will have to focus on intensity levels while exercising. but one worth clarifying: PACE isn’t just about achieving “intensity” for its own sake in order to get in shape. Monitor your heart rate during exertion and see how high it goes. In fact.pacerevolution. Use your PACE program.com . That was before his hip replacement surgery. I can assure you it’s not.
Make sure he knows to recover fully before he starts up again. This is why PACE actually works better than conventional training for folks like your dad. too fast. the amount of time shouldn’t change. he’s reached his peak lung capacity. and he will add to his heart’s reserve capacity. Then he can rest and recover. An important point to bear in mind: with swimming. tendons. Here’s a routine your dad might consider: Set 1 4 min Variable 3 min Set 2 Variable 2 min Set 3 Variable Exertion Recovery Exertion Recovery Exertion Recovery As far as the right kind of exercise goes. you increase intensity by either swimming faster or going for a longer distance. It’s got many of the benefits of resistance training without any of the strain on joints. PACE: The 12-Minute Fitness Revolution 269 . As soon as he starts to pant. I stress that they can and should go at their own “pace. Again. only the intensity. He can stop right there.Quite the opposite in fact: it’s about pushing yourself just a little bit each time you do it – and then resting. built up an oxygen debt. This definitely does not mean pushing yourself too far. When I work with them.” So let him start at whatever level he’s comfortable with. I suggest swimming if he has access to a pool. or ligaments that comes with sprints or other high-impact routines.
pacerevolution. depending on the size of the pool. It’s something a lot of weightlifters ask me. There are two problems I have with weight training (as opposed to strength training – more on that in a minute): 1) It’s a fundamentally unnatural exercise. He’ll get the same benefit you’re getting without the risk of injury. no doubt about it. You’re boosting muscle mass and raising your metabolism. tendons. Here’s my take on weights and PACE. Who knows? Maybe you can join him to switch things up in your own routine and enjoy a little father/son time together. Weightlifting does give you some benefit. Is there a way I can use weights but still do your program?” A: I understand your problem. Those are good things. So although you’re seeing bigger muscles – and shaping your body in a very specific way – you’re also violating the principles your physiology was designed to meet. 270 www.So your dad can start out doing just one lap. or even half a lap. Can you think of a single circumstance in nature that would demand you isolate a single muscle group and work it over and over? There really isn’t one. Sidestep This Boring Routine for Bigger Muscles Q: “Do I have to give up weightlifting to do PACE? I like the way my body looks and I don’t really want to lose my muscle. and then rest. this can lead to injury. It’s as easy as that. Over time.com . Your joints. and ligaments are particularly vulnerable.
you stop focusing on the goal of PACE. you’re not isolating just one muscle and taxing it to the max. over the course of twenty minutes of exertion. It’s real “strength training. These periods of intense exertion are then followed by rest. and you won’t be able to get that sustained heart pumping action that really gets your fat-burning machine going. This is the way your body was designed to work out. It’s the “get-up-and-go” that gives you stamina throughout the workday. And you want to do that repeatedly. You want to be sure that you’re getting up to a point where your entire cardiovascular system is “maxed out. The concepts of “rest-and-repeat” and using resistance are key to both lifting weights and PACE. with periods of rest in between.2) Because it’s so focused on increasing muscle size. I’ll bet you’ll find it doesn’t work. PACE: The 12-Minute Fitness Revolution 271 . In fact there are similarities.” The result is that your entire body gets stronger and more efficient over time instead of a single muscle group. The problem is that if you try to do this while limiting yourself to weights only. This is what I call “functional strength. challenging your heart and lungs.” It’s what helps you carry a box of books up five flights of stairs. You’re using large muscle groups and exercising them to get your entire cardiovascular system to the point of maximum exertion.” in the same way that your muscles reach “failure” when you lift weights. The difference is that with PACE. (Imagine trying to reach your maximum heart rate doing bicep curls.) This doesn’t mean you have to throw out everything you’ve learned from lifting weights in order to do PACE. You’re only going to put yourself at greater risk of injury.
How Can You Make PACE Work for the Long Term? Q. You can switch to a different routine every two months to rotate muscle groups. Try starting out with one of the calisthenic routines and see if it works for you. 20 lbs). “I’ve probably tried every exercise program under the sun. But I feel silly jumping around like that. So.pacerevolution. Traditional exercise is just that. you could go with one of the squat routines in your PACE book but maybe hold a set of light weights in both hands (no more than say. You can find good quality 272 www. quick way to do PACE. If you want to add a weightlifting element to your routine. You don’t like it. I don’t have time for long routines. A chore.Take a look at Chapter 9. but it’s a fun. maybe you haven’t jumped rope since you were a kid. The reason is your body isn’t built to do the same thing over and over again. It needs you to change things up. No one gets excited about doing chores. How can I be sure I’ll stick with PACE?” A. the short answer to your question is: Stop doing what bores you! Find exercises that feel more like play than work. And I’ve never been able to stick to any of them. It talks about this. and your body doesn’t like it either. This will give you that familiar “burn” from the extra exertion that you’re used to getting during a workout without compromising the PACE approach.com . Exercising is just too boring! I went to some of the aerobics classes at the gym. I understand that most people hate to work out. For example. And when you perform the same old routines. it gets boring and you give up.
To make sure you’re getting the right length. Let’s see if there’s something you’re missing. stand on the middle of the rope and lift up the handles. Try to increase the number of jumps per exertion period each time. follow the routine below. this isn’t set in stone. I use the equipment at my gym. For a nice warm-up and to get your rhythm.jump ropes at your local sporting goods store like Sports Authority or discount store like Wal-Mart for around $15. They should fit below your arm pits. And remember to always go at your own pace. Then. start jumping rope slowly for about 30 seconds. Rope Jumping Warm-Up 30 sec Set 3 1 min 30 sec 2 min Set 1 30 sec 1 min Set 4 30 sec 1 min 1 min Set 2 1 min Set 5 30 sec Exertion Recovery Exertion Recovery Exertion Recovery Exertion Recovery Exertion Recovery You’re Not Seeing Results… What Do You Do? Q: “I’ve been doing your PACE program but I haven’t seen any results. Modify it to what you like to do. As always. What am I doing wrong? Is there some secret I don’t know about?” A: The fat busting benefits of PACE are available to everyone. leaving enough time for your body to recover. I never feel winded like you say. PACE: The 12-Minute Fitness Revolution 273 . I have about 20 to 30 pounds to lose but nothing is coming off.
I don’t recommend reading while you do your PACE routine. To pass the time you read a magazine while you pedal away. Here’s what I mean: Let’s say you’re on a stationary bike. Effective exercise is not like baking a cake.” you may not get a real PACE workout. You don’t set the clock and then passively wait around until it’s done. You set the resistance and off you go.pacerevolution. Clock watching is one of them.Sometimes people practice PACE like it was a traditional cardio routine and that’s where you might get into trouble. Most of us have built in workout habits and sometimes they get in the way.” Here’s a PACE checklist. If you simply start your workout and “watch the clock. This approach will get you nowhere. You set the clock for 40 minutes and then zone out while you read a book or watch one of the TVs mounted above the exercise equipment. Most cardio workouts are like this. It’s dynamic and full of intensity. Two minutes pass… five minutes pass… still not done yet… back to your magazine. It doesn’t take a lot of time but you should “feel the burn. Every so often you look up at the clock on your stationary bike.com . PACE is not passive. Consider these points as you do your workout: • Oxygen Debt: Do you feel winded after each exertion period? Are you panting? Do you feel like you’ve pushed yourself? • Heart Rate: Do you notice your heart rate going up slightly after you finish each exertion period? (This is a sign you’ve 274 www.
achieved oxygen debt.) Are you able to progressively challenge your maximum cardiac output? • Recovery: Do you allow enough time for recovery? During recovery do you get off your instrument and walk around? Do you relax and drink water? Do you focus on your breath, allowing it to become slow and deep? • Worthy Challenge: Do you do the same routine every time, or do you progressively challenge yourself, making sure you do something a little different than before? • Diet and Lifestyle: Do you sabotage your PACE efforts by routinely eating or drinking things that will work against you? PACE will work without changing your diet but if you constantly load up on empty carbs, you’ll have a hard time achieving lasting results. Next time you do PACE, don’t watch the clock. Give your heart and lungs a worthy challenge and allow yourself to cool down afterward. Review your checklist and make sure you’re hitting every point.
Post-Workout Drinks Help Build New Muscle
Q: “Should I eat before or after working out? Are there supplements to take?” A: These guidelines will help you burn fat faster and get more out of PACE: Do not eat right before your PACE workout. PACE involves a progressive level of exertion, so it’s best to not eat an hour before or after your workout.
PACE: The 12-Minute Fitness Revolution
After you finish, drink enough water to fill your stomach. Give yourself a little more than you’re thirsty for. When you get hungry a little later, go ahead and eat a regular meal. When I do my PACE routine, I usually follow it up with lots of water. By the time I’m out of the shower and dressed, I’m ready to eat. Another option is adding protein to your post-exercise drink. You deplete amino acids during a workout and protein powder is a good way of putting them back. But there’s more… recent studies show adding protein to a recovery drink reduces muscle damage, and helps rehydration by helping fluids stay in and around your cells.1 What’s more, added protein will boost your future performance. In one study, cyclists were able to ride 29% longer in their first workout and 40% longer in their second – just from adding a bit of protein into their recovery drink. In the study, they used Gatorade, but I don’t recommend it. Gatorade is full of artificial sweeteners. Water with one scoop of protein powder and some berries is better.2 For supplements, one of my favorites is another amino acid, L-arginine. It helps with muscle loss, especially as you age. Muscle loss with aging is something I measure everyday. When I show people they’ve lost muscle mass, no one is happy about it. Healthy muscles boost your resting metabolism, make you more vigorous and make it easier for you to stay trim. With L-arginine, you can prevent muscle loss and restore lost muscle. I am familiar with a study showing 5 grams of L-arginine
dramatically boosted muscle mass and strength in just 12 weeks. It also reduced body fat.3 In the muscle, L-arginine works as a building block for creatine. Your body needs creatine to build and maintain healthy, strong muscles. By helping your body to make more creatine, L-arginine helps you keep your muscles healthy, strong, and lean. Take up to 5 grams each day. For doses this high, you really have to use a powder. Because L-arginine is an amino acid, proteins compete with its absorption. For this reason, you shouldn’t take it with meals. Instead, take it between meals on a relatively empty stomach. Simply take a teaspoon of powder and mix it with water.
1 Seifert JG, Protein added to sports drink improves fluid retention. Journal of Sports Nutrition and Exercise Meatabolism European (In Press). 2 Saunders MJ, et al. Effects of a Carbohydrate-Protein Beverage on Cycling Endurance and Muscle Damage. Medicine & Science in Sports & Exercise. 2004 Jul;36(7):1233-8. 3 Flakoll P, et al. “Effect of beta-hydroxy-beta-methylbutyrate, arginine, and lysine supplementation on strength, functionality, body composition and protein metabolism in elderly women,” Nutrition 2004; 20(5): 445-451
PACE: The 12-Minute Fitness Revolution
Schunemann H, Dorn J, Grant BJ, et al. Pulmonary Function is a Long-term Predictor of Mortality in the General Population. Chest. 2000;118(3);656-664. 1195 adults (554 men and 641 women) aged 20 to 89 years participated in a prospective cohort study. FEV(1) was used to assess pulmonary function at baseline and at 5, 10, 15, 20, and 25-years after enrollment. A sequential survival analysis revealed a significant negative relationship between pulmonary function and allcause mortality. There was also a significant negative relationship between pulmonary function and ischemic heart disease mortality. Further analysis revealed significantly higher all-cause mortality in the participants in the lowest quintile of pulmonary function relative to participants in the highest quintile of pulmonary function. Perkins GD, Stephenson B, Hulme J, Monsieurs KG. Birmingham assessment of breathing study (BABS). Resuscitation. 2005;64(1): 109-113. Forty-eight second-year medical students were shown six video clips depicting normal, abnormal, or absent breathing. The students were asked to indicate whether or not the patient in the video was breathing and whether the breathing was normal or abnormal. PACE: The 12-Minute Fitness Revolution 279
They were also asked to indicate the appropriate emergency action (rescue breathing or recovery position) for each patient. The videos were validated by three emergency practitioners, all of whom correctly identified breathing types and appropriate emergency action. Students correctly identified normal breathing 61% of the time, abnormal breathing 61% of the time, and absent breathing 85% of the time. Correct emergency actions were identified 86% of the time for normal breathing, 51% of the time for abnormal breathing, and 85% of the time for absent breathing. The inability of medical students to reliably differentiate normal from abnormal breathing resulted in a large number of incorrect emergency responses. Kubzasky LD. Angry breathing: a prospective study of hostility and lung function. Thorax 2006;61:863-868. A prospective cohort study involving 670 men, with an average follow-up of 8.2 years. Hostility was measured using the Cook-Medley Hostility Scale and pulmonary function was measured using FEV1 and FVC. At baseline, men in the high hostility group exhibited significantly lower pulmonary function compared with men in the medium/low hostility group. This effect persisted even after adjusting for smoking and education. Higher hostility was also significantly associated with a more rapid decline in pulmonary function.
Lee IM, Sesso HD, Oguma Y, et al. Relative intensity of physical activity and risk of coronary heart disease. Circulation. 2003;107(8):1110-11166. 7337 men (mean age 66 years) were followed for 8-years. Using the Borg Scale, participants were asked to report their perceived level of exertion during exercise (weak, moderate, somewhat strong, strong). 551 men developed CHD during the follow-up period. 280 www.pacerevolution.com
273(15):1179-1184. combined with evidence of sub-clinical intravascular PACE: The 12-Minute Fitness Revolution 281 . 3728 cases of all-cause mortality were reported. D-dimer. Exercise intensity and longevity in men. and a significant decrease in fibrinogen levels. BUN also increased 24-hours post-race. Hsieh CC. 17. et al. Effect of Marathon Running on Inflammatory and Hemostatic Markers. however serum creatinine and electrolytes remained unchanged. The marathon-induced increase in inflammatory markers of cardiac risk. Platelet studies demonstrated a significantly decreased lag time to aggregation with collagen and an increase with epinephrine. JAMA.Multivariate analysis revealed a significant inverse association between perceived exercise intensity and risk of CHD. significant elevations were still observed in D-dimer and vWB levels. Vigorous activity was associated with increased longevity.321 Harvard alumni males completed questionnaires regarding their physical activity. Researchers examined the effect of prolonged episodes of physical exercise by examining the effect of marathon running on a variety of hematological variables. The Harvard Alumni Health Study. Stec JJ. vWF. Amer Jour Card. 1995. Paffenparger RS Jr. but were significantly decreased at 24-hours post-race. Siegel A. Lee IM.88( 8):918-920. At 24-hours post-race. while non-vigorous activity was not. and fibrinolytic activity. participants demonstrated significant increases in CRP. Hematocrit and red blood cells counts were unchanged immediately post-race. Immediately following marathon completion. Participants were followed for between 22 and 26 years. Lipinska I. Analysis of the relative risks of death revealed a significant inverse relationship between total physical activity and mortality. 2001. The decreased lag time to aggregation also persisted. During the follow-up period.
Post-race levels were greater than the 99th percentile for 60% of participants. Four runners experienced coronary events during the 21-month follow-up period. Data from the runners was compared with age-matched controls and Framingham risk score match controls. 108 male marathon runners were evaluated with regard to the presence of coronary artery calcification and risk of cardiovascular disease.com . Coronary artery calcification in marathon runners was similar to aged-matched controls. N-terminal probrain levels were approximately doubled post-race. 2006. Möhlenkamp S. along with baseline echocardiographic measurements. Circulation.coagulation suggest that marathon running mimics the damage often seen in the early stage of cardiac events. 2008. but significantly elevated relative to FRS-matched controls. Neilan TG. 60 participants in the Boston Marathon participated in a study to assess the potential for cardiac damage during long-distance running. Baseline levels of triponin and N-terminal probrain naturetic peptide (NT-proBNP) were obtained. Myocardial Injury and Ventricular Dysfunction Related to Training Levels Among Nonelite Participants in the Boston Marathon. et al. Lee-Lewandrowski E. Eur Heart J. The likelihood of remaining coronary-event free was inversely related to the degree of coronary artery calcification.114(22):2325-2333. Pre-race triponin levels were normal in all subjects. 282 www. Januzzi JL. and 40% had triponin levels above the concentration used to diagnose mycocardial necrosis. et al. Breuckmann F. Lehmann N.pacerevolution. Post-test echocardiographic measurements also revealed significant changes in cardiac function. Running: the risk of coronary events: Prevalence and prognostic relevance of coronary atherosclerosis in marathon runners.29(15):1903-1910.
Blood samples were collected from 11 runners to determine if participation in a marathon increased the production of oxygen free radicals. during which 482 developed CHD. Hetland ML. Journal of Clinical Endocrinology & Metabolism. Bergholm R. After accounting PACE: The 12-Minute Fitness Revolution 283 . and forearm. an increase in LDL oxidizability was observed. plasma osteoclacin. 2000. Physical activity and coronary heart disease risk in men: does the duration of exercise episodes predict risk? Circulation. total body. Haarbo J. Measurements of bone mineral content were taken in the lumbar spine. 120 physically active men (aged 19 – 56) were studied to evaluate the effect of running on bone mass and bone turnover.276(6 pt 1): E1083-E1091. Participants were followed for 5 years. Low bone mass and high bone turnover in male long distance runners.77(3):770-775. et al. Makimattila. and serum alkaline phosphatase. 1993. In addition. Am J Physiol Endocrinol Metab. Paffenparger RS Jr. A marathon run increases the susceptibility of LDL to oxidation in vitro and modifies plasma antioxidants. elite runners exhibited a 20 – 30% increase in bone turnover. 7307 men (mean age 66-years) were asked to report both the type and duration of their physical activities. immediately post-race.1999. Bone turnover was assessed using urinary pyridinium cross-links. Both immediately post-race and 4-days post-race. and 4-days post race and assayed for the levels of circulating antioxidants and LDL oxidizability in vitro. Lee IM. An inverse relationship between distance run/week and bone mineral content at all measured sites. Blood was collected prior to the marathon. These data suggest male runners experience accelerated bone loss. Sesso HD.Liu M. proximal femurs. Christiansen C. S. as measured by a reduction in the lag time for formation of conjugated dienes.102(9): 981-986.
Arch Intern Med.158(3):237-245. et al.7 time greater effect on SBP.8 times greater effect on DBP. Single muscle fiber adaptations with marathon training. the researchers found that. 101:721-727. lower CHOL/HDL ratios. J Appl Physiol. and power were determined for both slow-twitch 284 www. and chest. and a 4.pacerevolution. Participants were asked to report their average running amount as well as their running intensity (km/hr) during their best recent 10-K race. 2006. intensity had a 13. The relationship between exercise amount. relative to shortduration exercise. lower triglycerides. and after 3-weeks of taper. When examining the effects of distance versus intensity. lower BMIs. longer-duration exercise did not offer any additional protection from CHD provided that total energy expenditure was similar.3 times greater effect on SBP.com .for the total energy expenditure. 1998. For women. a 2. it was found that. exercise intensity. speed. short-duration exercise. after 13-weeks of training. Harber M. The muscle fibers of seven marathon runners were assessed to determine the effects of marathon training on muscle fiber size. and CHD risk factors was studied in 8896 participants (7059 men. CHAPTER 4 Trappe S. Size. 1837 women). CHAPTER 3 Williams P. relative to distance. for men. Increased intensity was significantly associated with lower blood pressure. Biopsies from the gastrocnemius muscle were taken prior to training. Relationships of heart disease risk factors to exercise quantity and intensity. and lower circumferences of waist. intensity had a 5. strength. hips. These findings support the reported benefits of highintensity.7 times greater effect on waist circumference.
Tremblay A.43(7): 814-818. participants cycled at 285W for 1-minute. Eur J Appl Physiol 1984. Nevill A. Bouchard C. Simoneau JA. Researchers examined growth hormone levels in 5 males before.and fast-twitch muscle fibers. PACE: The 12-Minute Fitness Revolution 285 . followed by 2-mintues of rest. 2002. cardiovascular risk and psychological health. and repeated that cycle 17 times. Markers for beta-oxidation activity were also elevated in the HIIT group. the effect of the HIIT program on fat loss was 9-times greater than the ET program. During aerobic exercise.52(3): 255-257. Growth hormone was significantly higher after anaerobic exercise relative to aerobic exercise. during. Hardman A. Metabolism. Training resulted in a decrease in the size of both slow-and fast-twitch fibers. Muscle glycolytic enzymes were increased in the HIIT group and decreased in the ET group. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Accumulating brief walking for fitness. Radomski MW. and after aerobic and anaerobic exercise. Med Sci Sports Exerc. 27 participants were assigned to complete either a 20-week endurance-training program (ET). After controlling for the difference in energy costs between the 2 programs. Effect of Anaerobic and Aerobic Exercise of Equal Duration and Work Expenditure on Plasma Growth Hormone Levels. Goode RC. 1994. 34(9): 1468-1474. with a mean total energy cost of 120. Murphy M.4 MJ or a 15-week high-intensity intermittent-training program (HIIT) with a mean total energy cost of 57. Neville C.9 MJ. During anaerobic exercise. participants cycled continuously at 100W for 20-minutes. Vanhelder WP. The HIIT resulted in a greater loss of subcutaneous fat relative to the ET program. Biddle S.
Effects of heavy-resistance training on hormonal response patterns in younger vs.118(4):346-354. Both groups demonstrated significant increases in exercise-induced increases in testosterone.pacerevolution. Kraemer WJ. both done 3 times a week for 16-weeks.com . Participants in the CME group exercised 286 www. growth hormone. Lee SJ.Two different walking programs were assessed: the first program (long) consisted of one continuous 30-minute walk per day. waist circumference. Stølen TO. lactate. et al.l 1999:87(3) 982-992. or control. but the decrease was significantly greater in the short group. Rognmo Ø. cortisol. Both groups reported similar reductions in tension/anxiety. Blood was drawn at baseline and at set post-exercise intervals and was assayed for total testosterone. VO2max decreased in both groups. although the effect was more pronounced in the younger men. and hip circumference were also decreased in both programs. Circulation 2008. Insulin-like growth factor and insulin-like growth factor binding protein-3 were also assessed pre. Both total and free testosterone were higher in younger men than in older men. and ACTH. and the second program (short) consisted of three 10-minute walks per day. Häkkinen K. Newton RU. Both programs resulted in significant increases in HDL and significant decreases in triglycerides and total cholesterol. Total body skinfolds. participated in a 10-week periodized strength-power training program. aerobic interval training (AIT). Aerobic interval training versus continuous moderate intensity exercise as a treatment for the metabolic syndrome: a pilot study. older (62 years) and younger (30 years). older men. Two groups of men. Thirty-two patients with metabolic syndrome were randomly assigned to one of three groups: continuous moderate exercise (CME). Tjønna AE. J Appl Physio.and post-training. free testosterone.
Heigenhauser GJ. Med Sci Sports Exerc.kg. insulin signaling. skeletal muscle biogenesis.min-1 increase in VO2max. the high-intensity intermittent-training group demonstrated a 7 ml. Two experimental protocols were used to assess the effects of different exercise intensities on aerobic and anaerobic energy systems. Both exercise programs resulted in a reduction in arterial blood pressure and body weight. indicating an improvement in aerobic power. Burgomaster K. the moderate-intensity endurance training group demonstrated a 5 ml. These data suggest that while moderate-intensity endurance training can improve aerobic power. 1996. At the end of training. Nishimura K. and the second was 6-weeks of high-intensity intermittent training.kg. Kauzaki M.min-1 increase in VO2max as well as a 28% improvement in anaerobic capacity. Bradwell SN. AIM was also significantly more effective than CME at improving endothelial function. CHAPTER 6 Tabata I. and lipogensis. Hughes SC. and reducing blood glucose. No changes in anaerobic capacity were observed. In contrast. Gibala MJ. The first protocol was 6-weeks of moderate-intensity endurance training. Maximal oxygen uptake was increase significantly more following AIT then CME. In addition. Six sessions of sprint interval training increases muscle PACE: The 12-Minute Fitness Revolution 287 . Effects of moderateintensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. et al. only high-intensity intermittent-training can improve both aerobic and anaerobic power. AIT resulted in the removal of significantly more risk factors relative to CME.at 70% of their highest measured heart rate (Hfmax) and participants in the AIT group exercised at 90% of Hfmax.28(10):1327-1330.
muscle glycogen content increased 26%. and total muscle plasma membrane fatty acid-binding protein content increase 25%. Net glycogen use was also decreased during the post-HIIT cycling trial.oxidative potential and cycle endurance capacity. Eight “recreationally active” adults between 21 and 23 years of age participated in a sprint interval training (SIT) protocol. a 60-minute cycling trial at 60% Vo(2 peak). J Appl Physiol. The protocol consisted of six sessions of SIT (using the Wingate test) over 2 weeks. and cycle endurance capacity increased 100%.0.2 years old) participated in 2-weeks of high-intensity aerobic interval training (HIIT). Jonkers RA. Eight women (22. 2005. and cycle endurance capacity were assessed at baseline and then again 3-days following completion of the SIT protocol.1 +/. Significant increases were seen in all three measures. et al. citrate synthanse maximal activity increased 20%. HIIT increased Vo(2 peak) by 13%. resting muscle glycogen content. Baseline assessments consisted of a Vo(2 peak) test. Talanian JL. Galloway SD. Spriet LL. Praet SF. and multiple hematological and cardiovascular assessments. Type 2 diabetes patients 288 www. Exercise whole-body fat oxidation increased by 36%. with 1 to 2 days of rest between each session. Heigenhauser GJ. J Appl Physiol. with 2-minutes of rest between intervals.com . 102(4):1439-1447. Citrate synthase (CS) maximal activity. Two weeks of high-intensity interval training increases the capacity for fat oxidation during exercise in women. Schep G. consisting of 10 4-minute sessions at approximately 90% Vo(2 peak). muscle mitochondrial beta-hydroxacyl-CoA dehydrogenase increased 36%. 2007. Bonen A. 98(6):1985-1990. and resulted in a lower heart rate during the last 30 minutes of the post-HIIT 60-minute cycling trial. CS maximal activity increased 38%.pacerevolution.
Woodman CR.respond well to interval training.5-minute exercise bouts. EDD was significantly enhanced in IST rats relative to sedentary rats.28(11):1427-1434. Lindsay F. Myburgh KH.5 minutes of rest between each bout and continued 5 days/week for a total of 10 weeks. Interval training enhances endothelial function in some arteries that perfuse white gastrocnemius muscle. Schrage WG. IST consisted of 6 2. Subjects trained 3 times per week for 10 weeks. The cyclists replaced approximately 15% of their BASE training with HIT PACE: The 12-Minute Fitness Revolution 289 . Laughlin MH. Medicine & Science in Sports & Exercise. Male Sprague-Dawley rats were subjected to interval sprint training (IST). 1996. Schomer HH. European Journal of Endocrinology. fasting plasma glucose. daily exogenous insulin requirements. and non-esterified fatty acid concentrations were also observed post-training. Following completion of the training program. Gute D. 2004. Improved athletic performance in highly trained cyclists after interval training. endothelial nitric oxide synthase and/or superoxide dismutase-1 protein was assessed following completion of the IST in both the IST group and the control (sedentary) group. 96(1):233-244. Obese males (n=11) with type 2 diabetes took part in a combined resistance and interval training exercise program. researchers observed a 17% increase in muscle strength and a 14% increase in maximal workload capacity. Endothelium-dependent dilation (EDD). Price EM. Noakes TD. Eight competitive cyclists with a background of moderate-intensity endurance training (BASE) were evaluated to determine the effects of a 4-week high intensity interval training program (HIT). Significant decreases in arterial blood pressure. 2008. Dennis SC. J Appl Physiol. with 4. Hawley JA.158(2):163-172.
Stroke volume of the heart was also significantly increased in both HIT groups. et al. Helgerud J. All programs were matched for total work and frequency.training.com .5% increase in the 15/15 group and 7.290(21): 2803. with 60-seconds of recovery between bouts. HIT consisted of six to eight 5-minute repetitions at 80% of peak sustain power output. 2) lactate threshold (85% HRmax). HIT resulted in significant improvements in 40-km time trial performance (TT40) and performance on a timed ride to exhaustion at 150% of perceived power output (TF150). Wang E. 2007. Weight Lifting and Rupture of Silent Aortic Aneurysms.39(4):665-671. HIT resulted in significant increases in VO2max (5. Helgerud J. Aerobic highintensity intervals improve VO2max more than moderate training. 3) 15/15 interval running (15-seconds of running at 90-95% HRmax.2% increase in the 4 x 4 group). The improvement in TT40 can be attributed to significant increases in absolute and relative power output following HIT. moderately trained) were assigned to 1 of 4 groups: 1) long slow distance (70% of HRmax). Tranquill MA et al. 2003. Forty male participants (healthy. nonsmoking.pacerevolution. Researchers evaluated the effects of two different intensities of aerobic endurance training programs with two different highintensity interval training (HIT) programs. CHAPTER 9 Elefteriades JA. Medicine & Science in Sports & Exercise. Høydal K. Researchers at Yale University School of Medicine reviewed 5 case studies of acute dissection of the ascending aorta during 290 www. JAMA. and 4) 4 x 4 minutes of interval running (4 minutes of running at 90-95% HRmax followed by 3-minutes of active rest at 70% HRmax). Hatzaras I. followed by 15-seconds of active resting at 70% HRmax).
107(2):103-106.high-intensity activity. Using ethnographic data. One patient had a family history of aortic disease. These data demonstrate diets with a relatively high (19 – 35%) of energy from protein. None of the patients had a history of hypertension.2%). The dissection was fatal in 10 patients (32. Plant-animal subsistence ratios and macronutrient energy estimations in worldwide hunter-gatherer diets.3 years (range 19 – 76 years). 2000. Am J Clin Nutr. Coady M. 71(3): 682-692. In contrast. with the onset of dissection pain occurring during strenuous strength activity. Five patients (aged 19 – 53 years) experienced aortic aneurysms. Miller JB. Weight Lifting and Aortic Dissection: More Evidence for a Connection. CHAPTER 10 Cordain L. or Marfan syndrome. Based on these findings. Two of the patients were weight-training. Tranquilli M. and one was attempting to move a heavy structure. 2007. Additionally. Only 3 patients (9. et al. Twentyseven cases (87%) occurred in the ascending aorta. two were doing push-ups. researchers determined that hunter-gather populations received a larger portion (45 – 65%) of energy from animal food. the researchers proposed that all individuals who engage in intense strength training get routine echocardiographic screenings. they determined that 73% of huntergatherer societies around the world obtained >50% of their energy from animal food. Cardiology. Hatzaras I. Eaton SB.7%) had a family history of aortic disease. collagen-vascular disease. The patients consisted of 30 males and 1 female with an average age of 47. et al. only 14% of hunter-gather societies obtained >50% of their energy from plants. PACE: The 12-Minute Fitness Revolution 291 . Thirty-one cases of aortic dissection during strenuous exercise were studied by researchers at Yale University.
Incorporation of Lean Red Meat into a National Cholesterol Education Program Step I Diet: A Long-Term. Participants were assigned to begin the study in one of two groups: lean red meat (beef. 2000. and symptoms of constipation. Factors found to have a significant positive effect on calcium absorption included: body mass index. and pork) or lean white meat (poultry and fish). Kafonek SD. Baker CE. Low-fat diets have also been shown to negatively affect antioxidant levels and cholesterol ratios.72(2): 466-471. Hunninghake DB. 2000. Venkatraman JT.and perimenopausal women.Wolf RL. Calcium absorption was assessed in 142 pre. Maki KC.25 dihydroxy vitamin D concentrations. veal. J Am Coll Nutr.32(7Suppl):S389-395. Dietary fats and immune status in athletes: clinical implications. Randomized Clinical Trial in Free-Living Persons with Hypercholesterolemia. Factors associated with calcium absorption efficiency in pre-and perimenopausal women. Women in the bottom tertile of dietary fat to fiber had 19% lower calcium relative to women in the upper tertile.com . alcohol consumption. and parathyroid hormone concentrations. Davidson MH. followed by a 4-week 292 www. The impact on red meat consumption on lipoprotein concentrations was evaluated in 145 hypercholesterolemic men and women. et al. physical activity. Cauley JA. Med Sci Sports Exer. Low-fat diets (15% fat) have been shown to increase inflammatory immune factors and increase anti-inflammatory immune factors. Significant inverse associations included: dietary fiber intake. Dicklin MR. Leddy J. dietary fat intake. Pendergast D. 2000 Jul. Diets were followed for 36 weeks.19(3): 351-360. Kwiterovich PO Jr. serum 1.pacerevolution. Am J Clin Nutr. These negative effects can be reversed by increasing dietary fat intake to 32%.
all subjects showed significant improvements in fasting blood glucose values and hemoglobin A1c levels. Utility of a Short-Term 25% Carbohydrate Diet on Improving Glycemic Control in Type 2 Diabetes Mellitus. Hematological markers of oxidative stress. participants were switched to a diet consisting of 55% carbohydrates. The diet of each participant was also tailored to their ideal body weight. Proll J. There were no differences in lipoprotein concentrations between the lean red meat or lean white meat phases of the study. Petzke KJ. All oral hypoglycemic agents were discontinued prior to beginning the diet.washout period during which participants were allowed to eat any type of meat. The effect of adequate protein (13. Total cholesterol and LDL levels decreased significantly in both groups.17(6):595-600. Long-Term High Protein Intake Does Not Increase Oxidative Stress in Rats. A significant rise in hemoglobin A1c levels was observed when participants followed the 55% carbohydrate diet. Following 8-weeks of the low-carbohydrate diet. After the low-carbohydrate phase. Jovanovic L.7%) or high protein (51. Akhavan M. J Am Coll Nutr. Additionally. 2000. moderate protein (25.130(12): 2889-2896. Peterson CM. Twenty-eight subjects with type 2 diabetes.3%) diets was examined to determine if high protein intake was a factor in oxidative stress. J Nutr.8%). either treated with diet alone (n=9) or with second generation sulfonylurea agents (n=19) were placed on a low-carbohydrate diet (25% carbohydrate). Gutierrez M. participants who had previously been on oral hypoglycemic medications exhibited a significant decrease in weight and diastolic blood pressure. plasma protein carbonyl concentrations. Metges CC. while HDL levels rose in both groups. Elsner A. PACE: The 12-Minute Fitness Revolution 293 . Thielecke F. Participants were then assigned to the alternative group. 1998. Calories remained consistent across both diets.
In contrast to the researchers’ original hypothesis. six subjects were randomly assigned to consume a drink containing essential 6 grams of amino acids and 35 grams of sucrose or a flavored placebo. The drinks were consumed on 2 different occasions.88(2): 386 . researchers estimate that 2. Tipton KD.com .633 human illnesses per year. J Appl Physiol. either 1.05% result in death. the data suggest a possible relationship between an adequate protein diet and increased oxidative stress. egg. reduced glutathione levels. Hope BK. Additionally.5% are hospitalized and 0. Of those. 294 www. and muscle biopsies. Following resistance exercise.22(2): 203-218.392. and leucine kinetics were all assessed. Miller SL. 94% will recover without medical care. as well as compared to placebo.pacerevolution. An oral essential amino acid-carbohydrate supplement enhances muscle protein anabolism after resistance exercise. Baker R. SE is estimated to cause approximately 661.or 3-hours after exercise. Approximately 0. et al. CHAPTER 11 Rasmussen BB. These effects were observed at both 1-hour and 3-hour post drink. Leg muscle protein kinetics were assessed via infusion of ring-(2)H(5)-phenylalanine. Phenylalanine net balance and muscle protein synthesis increased relative to pre-drink levels. Edel ED. 2000. et al. Of the 69 billion eggs produced each year.3 million eggs are contaminated with salmonella enteritidis (SE). Commercially pasteurized eggs contribute a negligible contribution to SE. and egg products. femoral arterial and venous blood. An overview of the salmonella enteritidis risk assessment for shell.lipid liver peroxide levels. the high protein diet did not increase oxidative stress. Risk Analysis 2002.
Gu M. 1996. sudden-infant death syndrome. A review of the risks associated with a reduction in heart rate variability (HRV).46(3):67-79. followed by an inhibitory phase during which thrombi size was limited. This effect was biphasic. The Origin of Disease and Health: Heart Waves – the Single Solution to Heart Rate Variability and Ischemic Preconditioning. A stimulatory role for cGMP-dependent protein kinase in platelet activation. type-2 diabetes. et al.112(1):77-86. with the initial response being enhanced aggregation. as well as all-cause mortality. Researchers at the University of Illinois College of Medicine proposed that sildenafil (Viagra). Cycles. PACE: The 12-Minute Fitness Revolution 295 . Retrospective examination of the effects of reduced HRV revealed that reduced HRV is associated with increases in infant mortality. CHAPTER 12 Dardik IJ. has the potential to increase platelet aggregation. multiple sclerosis. coronary artery disease. Cell 2003. Xi X.Li Z. via its ability to increase levels of cGMP.
pacerevolution.296 www.com .
acsm.acam.net American College of Sports Medicine (ACSM) www.alsearsmd.net Glycemic Index www.primalforce.appeNdIx d Resources PACE Revolution www.com The Wellness Research Foundation www.pacerevolution.com Al Sears. MD www.worldhealth.wellnessresearch.alsearsmd.org Primal Force www.org PACE: The 12-Minute Fitness Revolution 297 .com/glycemic-index American Academy of Anti-Aging Medicine www.org American College for the Advancement in Medicine (ACAM) www.
getfitin6.com .defendis.org Framingham Heart Study www.American Council on Exercise www. MD.com John Defendis www.com Jeffry S. MD www.com 298 www.org Jonathon Wright. PhD www.tacoma-clinic. Life.drlife.pacerevolution.framinghamheartstudy.jonnybowden.acefitness.com Coach Yari www.com/pace Jonny Bowden www.
Your recovery time is a marker for your heart health.792.com/hrm .1035 or visit www. Measuring your heart rate is critical to the success of PACE. As your recovery period continues. This usually takes place in the first 10 to 15 seconds. it has three different audible alarms (two visual alarms) that help you track your progress. All you have to do is look at your wrist. your heart rate will start to come down. In fact. It’s as simple as that. • Determine Whether You’ve Entered the “Supra-Aerobic Zone. Using a heart rate monitor makes it much easier to track your heart rate than stopping to count pulse beats. • Gauge the Intensity of Your Exertion.pacerevolution. so you know you’re always getting an accurate reading. This easy-to-use heart rate monitor has everything you need to gauge your exertion levels and find out if you’re reaching your supra-aerobic zone. your heart rate should go up a few ticks. Overperform and you’ll put yourself at risk. you’re in poor shape. Call 866. This is a sure-fire way to know you’re doing PACE correctly and will help you build a bulletproof heart and powerful lungs. Underperform and you won’t get the benefits. If your heart rate doesn’t slow down at least 30 beats in the first minute. It helps you … • Track Recovery Time. If it slows down more than 50 beats in the first minute. This is the best kind. Your heart rate gives a clear and accurate picture of your progress. Measuring intensity is an important aspect of your PACE workouts. and everything you need to know is right there on your easy-to-read monitor. you’re in excellent shape. and comes with a chest strap and wristwatch. It’s durable. because the chest strap rests right up against your heart. lightweight.How to Get the Most Out of PACE Congratulations on being part of the PACE Revolution.” When you finish an exertion period and go into a recovery period.
You’ll find a PACE program that fits your needs.Getting Lean Is as Easy as Pushing Play Dr. Dr. The ease and simplicity becomes clear. And when you combine his instruction with an actual demonstration of some of his best techniques. PACE is fast and to the point. you’ll see the PACE principles laid out in front of you. You feel invigorated after it’s done. Call 866. this will wipe out any confusion. It’s as easy as inserting the DVD and following along. No more guesswork… no more wondering if you’re doing it right… You’ll get the whole story in a way that’s easy to understand and easy to do.. it’s not a problem. it’s not at all what cardio feels like. not tired and bored. Hearing Dr.pacerevolution.com/pacedvd . everything falls into place. But compared to cardio or aerobics. If you don’t have access to a gym. We’ve been conditioned to believe that burning fat is hard work that takes hours to achieve. you’ll get sample PACE routines for both indoors and out. Sears takes you step-by-step through PACE. It’s not the grueling drudgery you may be used to. You’ll discover the PACE fat burning secrets and see them in practice. If you ever had trouble following PACE. Sears and his team of fitness experts guide you through the techniques that make PACE work and how to do them.1035 or visit www. Sears explain PACE in his own words gives you an instant sense of recognition. Applied to actual workouts you can do yourself. PACE is easy and takes up much less of your time. In this hour-long video.. Sears explain PACE in his own words.792. giving you an insider’s look at the revolutionary exercise program that put aerobics out of business. Aside from hearing Dr.
Don’t leave yourself vulnerable to the lightning fast and deadly strike of a heart attack or stroke. You’ll learn how to determine your own risk and put together a program that fits your own needs. With amazing results… Many patients make double-digit drops in their first month: 12.pacerevolution.1035 or visit www.792. The Doctor’s Heart Cure.Burn Fat Without Dieting or Counting Calories Dr. Call 866. Learn why: • Counting calories won’t help you lose weight • Eating fat won’t make you fat • Traditional exercise won’t keep you lean and trim High-Speed Fat Loss in 7 Easy Steps returns you to your native diet and makes hitting your ideal weight a sure thing. Sears busts the biggest fat-loss lies in High-Speed Fat Loss in 7 Easy Steps. DiseaseFree Heart Dr. Sears’ bestselling book. The Doctor’s Heart Cure lowers your risk to zero.com/dhcb .792.pacerevolution. Sears uses these same techniques to slim down his patients. Call 866. 18 even 22 lbs.com/flb Clinically-Proven Plan of Breakthrough Health Secrets Helps You Build a Powerful. shows you how to stop heart attacks and strokes in a way that’s easy to understand and simple to follow.1035 or visit www. of fat loss in the first 30 days! Within minutes you’ll put these easy-to-understand principles to work and effectively burn fat – even if nothing has worked for you in the past. Dr.
A group of scientists stumbled upon it just ten years ago. burn fat and power up your sex life… Here’s a glimpse of what you’ll discover: • How 20 minutes in the sun can prevent 17 deadly cancers • The 7 dangerous chemicals in sunscreen that increase your risk of skin cancer • Why skin cancer rates are skyrocketing in cities that get the least amount of sunshine • The little-known secret that powers-up your sex drive and boosts your sex hormones by an amazing 200%… How sunlight controls your blood sugar.1035 or visit www.com/sun Switch on Your “Immortality” Gene There’s a hidden switch in every cell of your body. improves your response to insulin and helps you burn fat… There is no need to feel guilty.pacerevolution. And best of all.1035 or visit www. You’ll be in the front row as Dr. while using its power to prevent disease.792. They watched in awe as generation after generation of cells multiplied … without aging. It controls how long you live… and when you die. gives you everything you need to enjoy the sun safely. stressed out or worried sick when you are in your native sun… Your Best Health Under the Sun gives you an easyto-follow guide for taking full advantage of the sun’s disease-fighting power. It has the power to extend life—maybe indefinitely. Call 866. you can slow down and even reverse aging.792.com/ta65 . For the first time ever.pacerevolution.Put One of the Most Dangerous Myths of Our Time to Rest Your Best Health Under the Sun. Sears and a team of leading anti-aging experts walk you through the process in his brand-new DVD. you’ll feel better almost immediately! Call 866. Most doctors have never heard of it.
the secrets you will learn will transform you..” Dr.. More importantly. You’ll lose your gut.com/12sec . • Live Pain Free: Jump out of Bed. Sears’ Simple 2-Step Strategy for Turbo-Charging Your Sexual Performance Will Keep You Rock Hard and Ready for Action – No Matter What Your Age. strengthen your body and regain youthful sexuality. Run to the Store. Call 866. Sears’ book – 12 Secrets to Virility – exposes the dangers of estrogen and gives you quick and powerful ways to: • Toss Your Viagra in the Trash: Dr. These hormone look-a-likes get into your body and send powerful and confusing messages to your tissues and organs. “It’s just part of the aging process…” 12 Secrets to Virility will reveal the real truth about male health and aging. Sears Shows You How to Enjoy Your New York Strip and Improve Your Heart Health at the Same Time. That’s not all: Loss of muscle. ambition and sex drive will zap your enjoyment of life. • Eat the Foods You Love – Guilt Free: Stop Torturing Yourself with Low-Fat “Health Food.Attention Men: Have More Sex… More Ambition… More Gusto… Stronger Muscles…Bigger Dreams… Fact: Many modern chemicals closely resemble estrogen. Walk a Round of Golf… You’ll Use the Quick and Easy Solutions that Slash Your Risk of Arthritis and Wipe Out Joint Pain Forever. Never again will you have to listen to a doctor tell you. Starting as soon as you begin practicing the secrets in 12 Secrets to Virility.792.1035 or visit www. They can feminize your body and wreak havoc on your sex life. But here’s the good news… You Can Get on the Fast Track to Super Manhood – Today! Dr.pacerevolution.
maintaining your memory has little to do with genetics. Both your thinking and your reaction time slow. In this report.pacerevolution. your mental functions slow down. How do you create these connections? Discover now in Dr. The more connections.. By stimulating your mind. Simply sign up to receive Dr.1035 or visit www. the less your risk of Alzheimer’s. along with the latest health news and little-known health solutions that really work. It’s probably natural. They’re easy to understand and easy to do. plus access to over 420 articles on the HOT topics that affect YOUR health. and can even restore the clarity you had in your youth! Research shows the more you use your brain. Al Sears’ FREE Health Confidential e-letter. What’s more. and even less to do with drugs. you preserve your memory. (published 5x per week). it’s free! Many of these simple exercises take just minutes a day.Give Your Brain the Power of Total Recall and Extreme Alertness As you age.792. It’s the best way to improve your mental performance and stave off age-associated cognitive decline. in Just 15 Minutes a Day! Get your FREE report INSTANTLY. The best way to protect yourself from dreaded Alzheimer’s disease Think of your brain as a dynamic system.. And. How to beat the brain-destroying effects of cortisol 3. or synapses. You’ll find: 1. you can develop between brain cells. cognitive decline is REPORT not inevitable. Tools you can use to reverse cognitive decline 2. Sears’ Free Report – Repair Your Aging Brain. you’ll discover a different approach...com/rybreport . The neurons respond to environmental factors and mental stimulation. the more resistant they are to the disease. But is it unavoidable? FREE Despite what you may have heard. and we’ll immediately send you his exclusive research report… Absolutely FREE! Call 866.
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